Over in the Gains Central group I shared a post yesterday regarding the much coveted 8×8 method.
Beginner – 8x8x60-70% 8RM
Advanced – 8x8x80-95% 8RM
In the reps/sets above you get only 30 seconds rest between them, you’d also do 3-4 movements per muscle group and 2-3 muscle groups per sessions.
Truly a high density program.
One worth investing a good 3-4months of training into, so long as you stick to it.
Now while you will get a lot of volume, of most people they will not stay on it long enough to progress and get strong from it.
Over the years you’ll find this works well on muscles that are more suited to being under constant tension.
You’ll notice this is mostly anterior chain dominant.
While you can bring in hamstrings and other various posterior chain movements/lifts, it’s often a struggle for many and they just don’t get the stimulus needed.
That being said, if you did some heavy deadlifts for say 6×4, follow by stiff legs at 4×6 and then did some metabolite production work at the end in the form of Gironde’s 8×8 on 1-3 hamstring isolation variations, well now we’re talking 💪
From experience this is where the 8×8 method truly shines.
Building a high work capacity is equally as important as training being simply high in density.
This happens when you get stronger and lift heavier loads, essentially.
Using it in the accessory/isolation movements yields quite the favourable result, while compound movements such as squats also work well, they are incredibly fatiguing both mentally and physically.
Remember one of the main aims in training is to elicit and positive adpative stimulus, not just rep ourselves to death.
As such here is a novel approach you can utilise in combination with the above.
Main Lift – 5-5-3-3-2-2-2, 3-5min rest
Secondary lift – 6×6, 2-3min rest
Accessory Lift (s) – 8×8 (as above)
***You can use the concept of the 30seconds rest with many other rep ranges too, such as 5×5, 6×6, 8×4, 6×4, etc.
The premise is a high amount of work (volume) in a short amount of time (density), just be sure that you aim at progressing the loads (intensity) to build up your overall work capacity (the ability to repeat high quality efforts).