I trained under Vince in 1981 at his gym (Makawway was there at that time and Jeff Goldblum “The Fly” also).
Vince taught me the 8×8 but most bodyparts were trained with what he called “compound exercises” and using *2 exercises per bodypart*. The exercises were performed in an *alternate* manner—with very little rest between— until 8 total sets were done. This helped managed the fatigue and gave different angles of pull to the muscles.
Monday and Thursday
Chest: Neck presses and Dips
Back: Wide pronated pulldowns and narrow supinated pulldowns.
Shoulders: Lateral Rraises and Dumbbell Swings
Tuesday and Friday (Arms)
Body Drags (Vince’s barbell curls) and Reverse Curls
Long Rope Pulls and Dumbbell Kickbacks
Wrist Curls and Reverse Wrist Curls
Wednesday and Saturday (Legs)
Legs were trained with 4 sets per exercise of Sissy Squats, Hack Squats, and Leg Curls done in a non-alternating, straight set fashion. Then 4 sets of standing calf raises.
Rep speed was fairly rapid. And no session lasted more than 25 minutes but it was damned hard. And no drinking water during or immediately after the session!
I trained with Vince in the morning and his son, Guy, in the evening doing the same routine twice per day. This is what he did for fastest results. Makawway was doing his routine 3x per day!
The routine was 3 days on and 3 days off. Then, 3 weeks on and 1 week off.
I trained Monday, Tuesday, Wednesday. Thursday Off. Then, Friday, Saturday, Sunday, and Monday off. That’s 3 days on and 1 off.
I only trained twice per day when I was with Vince. The normal Split for non-contest was 1x per day.
It was Chest/Back/Shoulders; Arms; Legs, in that rotation.
I was instructed to nap after each session!