Over in the Gains Central group I shared a post yesterday regarding the much coveted 8×8 method.
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Beginner – 8x8x60-70% 8RM
Advanced – 8x8x80-95% 8RM
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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.
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Truly a high density program.
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One worth investing a good 3-4months of training into, so long as you stick to it.
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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.
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Over the years you’ll find this works well on muscles that are more suited to being under constant tension.
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– Quads
– Calves
– Lats
– Biceps
– Pecs
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You’ll notice this is mostly anterior chain dominant.
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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.
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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 💪
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From experience this is where the 8×8 method truly shines.
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Building a high work capacity is equally as important as training being simply high in density.
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This happens when you get stronger and lift heavier loads, essentially.
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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.
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Remember one of the main aims in training is to elicit and positive adpative stimulus, not just rep ourselves to death.
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As such here is a novel approach you can utilise in combination with the above.
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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)
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Enjoy,
Ross
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***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.
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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).