8 × 8 Method: The 'honest' workout for bodybuilding monsters
This method was created by the considered first bodybuilding coach, Vince Gironda, aiming to achieve hypertrophy and muscle definition ."
8 × 8 Method: The 'honest' workout for bodybuilding monsters
This method was created by the considered first bodybuilding coach, Vince Gironda, aiming to achieve hypertrophy and muscle definition
Vince Gironde is considered by many to be the first bodybuilding coach in history.
He was known for setting up 8 × 8 training, which consisted of performing 8 sets and 8 repetitions.
The method was known as 8 × 8 and had as characteristic an intense, high volume system and designed for aesthetic improvements!
Very used in the pre-competition period, the training had objectives of definition and gain of muscular mass.
Its effectiveness was surprising considering its simplicity.
Therefore, it was conquering several fans, popularizing the technique and being used by many insane bodybuilders.
Vince Gironde himself defined his training method as 'honest'!
how to make?
Have you heard of GVT? The 8 x 8 has the same characteristics, see below:
8 Series 8 Repetitions Interval - 30 seconds or lessIntensity - 40 to 60% of 1 RME "Full body" exercises - compound and multi-articular exercises of preferenceNo maximum 2 exercises 8 x 8 for each muscle group or maximum 7 full body exercises
Due to the low recovery time you can have incredible metabolic benefits, aiding in fat loss.
Choose a load about 30% below your 8 RM and try to keep it the entire workout.
With low recovery time, it will bring excellent improvements in your fitness level.
Gradually, reduce the recovery time.
Some bodybuilders are able to do the 8 sets with only 15 seconds off and a reasonable charge.
It may be that along this course you need to reduce the number of repetitions, and this is totally normal as the series approaches the end.
But if you are getting 3 or 2 reps, you are possibly starting with a high load for this workout.
The choice of exercises is usually based on the muscular and cardiorespiratory demands of the exercise, the compound movements are the most recommended.
But be warned: cardiovascular intensity can become the limiting factor, so choose your loads wisely.
Avoid doing ground lifting, bent paddling and the good morning. They are excellent exercises, but not in an 8 × 8 workout.
Mixing low rest with high volume can be chaotic for your lumbar!
Gironde recommended that his athletes train the same muscle every four days, with about 15 sets per muscle group. For example, for pectoralis, do 2 exercises. First make the bench press 8 X 8.
Next, make the incline bench press 7 X 8, thus totaling 15 series. But of course for this example it takes someone watching you.
But since we are not professional bodybuilders and we may not have enough time, it is a good idea to train each group once a week.
So increase the volume per workout by adding more sets as you adapt to the method.
