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8 sets of 8 might be the most effective set
and rep combination ever developed for rapidly building muscle fiber size
while simultaneously shedding body fat. Vince called it the "honest
workout " because of the pure muscle fiber size that can be achieved
on it. "Keep to 8 X 8 and your muscle fiber will plump out, giving
you a solid mass of muscle density as a result," promised Vince.
8 sets of 8 is so effective that even a 20
year old novice competitive bodybuilder was able to gain 17 pounds of
muscle drug-free (contest weight from one show to the next) in under nine
months using this system. To this day, he still use the 8 sets of 8 system
whenever he needs a "shock program" to bring up a lagging body
part.
Vince warned that this set and rep combination
is not for beginners: "You have to build up to the stage where you
can benefit from this extremely advanced form of training. I doubt if
anyone with less than two years of training experience could benefit from
this method."
HOW IT WORKS
8 sets of 8 is a high volume, fast tempo, size building workout. It is
not designed for strength development - it's purely for bodybuilding or
"cosmetic" improvements. 8 sets of 8 will also help you get
leaner. The short rest intervals stress the cardiovascular system to the
point where calories are burned, the metabolism is stimulated, hormones
are stirred up and fat is melted away.
Here's
how it works: You will
select three or four exercises per muscle group and perform 8 sets of
8 on each exercise. Yes - that's 24 to 32 sets per body part! You will
work two or three muscle groups per session and rest only 15 to 30 seconds
between sets. Each workout will be completed in approximately 45 minutes
and never more than 60 minutes.
Although this apparently excessive volume might seem reminiscent of the
Steve Michalik and John Defendis "Intensity or Insanity" style
of training - it's NOT the same thing. These are not two or three hour
marathon workouts. You are completing this routine in under an hour. The
reason this doesn't constitute overtraining is because you're not exceeding
the workout duration that begins having a negative effect on recovery
and anabolic hormones. You are simply overloading the muscles by condensing
more training into less time.
Why it works: More work in
less time = higher intensity and bigger muscles
Many people are under the impression that the only way to make a muscle
larger is to increase the amount of weight you use. This is not true.
Overload is an absolute requirement to build muscle, but the overload
can come in more ways than one. Progressively adding weight may be one
of the best ways to provide an overload, but it's not the only way. Vince
was all in favor of adding weight to the bar, (provided good form was
maintained), but he believed that performing more work in less time was
a better method of overload.
The Iron Guru's advice: "To acquire larger muscles you must increase
the intensity of work done within a given time. This means minimum rest
between sets. Push yourself. I feel workouts should be timed and you should
constantly strive to shorten the time it takes to get through your routine.
This is another form of progressive resistance, and is more important
than raising your weights. This principle of overload explains why sprinters
have bigger muscles than distance runners. Although it's more work to
run a mile than it is to run 100 yards, the sprinter is doing more work
per second. Consequently, his muscles will become larger."
Why use 8 sets
of 8 instead of "conventional" training?
The most popular method of training for advanced bodybuilders is to choose
between two and four exercises per muscle group and perform three or four
sets of 6-12 reps on each exercise. The rest intervals range from 60 seconds
to four minutes, depending on the goal. So why bother with such an "outrageous"
program as 8 sets of 8?
The answer is because this type of "honest," high volume, fast
tempo training will be a complete shock to your body, especially in the
beginning when you are unaccustomed to it. An advanced bodybuilder will
adapt to any training program within a matter of months and often within
just weeks. Once adaptation occurs, you must seek out new types of stress
to coax your muscles into continued growth. Although Vince did not advocate
over-training in any way, shape or form, he did advocate using "muscle
confusion" for stimulating gains, even if this meant, "temporarily
overtraining." 8 sets of 8 is simply an unusual and effective method
of overload and muscle confusion.
Obviously, this program is not intended for constant use. It's a "shock
routine" you can use for brief periods to kick-start a new growth
spurt when you need it most. After completing a cycle of 8 sets of 8,
you can go back to more conventional methods. How long should you use
8 sets of 8? As long as it keeps working.
Another advantage of 8 sets of 8 is that it can be used to work around
an injury. Heavy training with 5-6 rep maxes is impossible when you're
babying a strain, pull or soft tissue injury. But you can do 8 sets of
8 because you get such an "honest" workout with a fraction of
your usual weight.
8 sets of 8 is a fantastic method for pre-contest definition training
because 50-60 sets in under an hour is decidedly aerobic. You can easily
count each weight training session as a cardio workout. Fast-metabolism
types may not even need any other aerobic work while using 8 sets of 8.
How much rest
between sets?
Vince advocated "a very businesslike approach towards tempo."
He said that using the 8 sets of 8 format is not enough to ensure muscle
gains. What's more important is the speed with which you get through the
program. "Minimum rest between sets is a must," said the master.
When Vince was training Mohammed Makkawy for the Olympia, he had Mohammed
conditioned to the point of doing 8 sets in as little as 5 minutes or
less.
Your goal is to reduce your rest intervals to 30 seconds or less, ultimately
cutting them down to just 15-20 seconds between each set. Once your conditioning
has adjusted to the demands, you'll need just five to ten deep breaths
between each set, then it's on to the next set.
If your tempo on each exercise is 2-0-2-0 (2 second eccentric, no pauses
and two second concentric), then each rep will take you four seconds.
Eight reps per set means that each set will take you 32 seconds. With
a 15-20 second rest interval, 24 sets will take only 18 to 21 minutes
to complete and 32 sets will take 25 to 28 minutes to complete.
TEMPO TIPS
The proper tempo combined with the correct resistance is the key to the
success of this program. Vince defined optimal tempo as "the evenly
spaced sets (time-wise) without any distractions and complete concentration
on when to pick up the next weight and do the next set."
This means no magazine reading, no walking around the gym, no gossiping,
no changing the CD in your Walkman, and no - not even going to the bathroom.
This program requires 100% total concentration. If you get interrupted
or distracted, you might as well pack up your gym bag
and go home.
Do not put the dumbbells down between sets. Rest them on your knees, but
don't put them down or re-rack them. Also, don't release the bar between
sets; rack it, but keep your hands on it. If you're using straps, don't
unwrap them. Stay on the bench or machine until all 8 sets of 8 are completed.
Take no rest between body parts. When you finish the last exercise for
the first muscle group, move directly into the first exercise for the
next muscle group.
By the way, to follow these tempo guidelines means you'll have to ditch
your training partner. This program must be done alone.
HOW MUCH WEIGHT?
Using 15-20 second rest intervals will limit the amount of weight you
can use, but that's ok. Initially, there will be a large drop in your
normal training poundages. Most people will need to reduce their normal
8 rep max by about 40% to successfully complete 8 sets with such brief
rest intervals. For example, if you normally perform dumbbell flyes with
55 pounds for 8 reps with a 60 - 90 second rest interval, you're going
to have to reduce your weight to about 35 pounds to successfully complete
8 sets of 8 with 15-30 second rest intervals.
You become more conditioned, it will amaze you how much weight you will
be able to build back up to while maintaining the short rest interval.
Amazingly, you may even get close to your original poundage. At this point,
some serious growth will begin to occur.
Proper weight selection is critical. The first workout should be made
intentionally easy. If you attempt too much weight too quickly, you won't
be able to complete 8 reps on the last several sets nor will you be allowing
room for progression over a period of weeks. Vince cautioned that the
same weight for all eight sets is imperative. If you fail on the sixth
or seventh rep on the last set or two, that's fine, but if your reps drop
below 8 by your 4th or 5th set, the weight you selected is too heavy.
For the whole body or for body part specializing?
8 sets of 8 is excellent for body part specialization. You don't have
to use 8 sets of 8 for the entire body. You can use it for ONE body part
a time. For example, if your chest is lagging, you could do the 8 sets
of 8 routine to specialize on chest and do conventional training for the
rest of your body.
If you decide to use 8 sets of 8 for large muscle groups such as legs
and back, be warned: it's brutal beyond belief. 8 sets of 8 for compound,
large muscle group exercises is extremely difficult because cardiovascular
failure may limit your performance. Prepare to be huffing and puffing.
You may have to start with longer rest intervals (about 30 seconds) and
work down to the 15-20 seconds.
Alternately, you'll could start with very light weights and build up gradually.
WHICH EXERCISES?
Your exercises should be selected carefully to hit the aspects of each
muscle you want to target the most. For example, if it's side deltoid
and shoulder width you're after, you would select side deltoid movements
such as side lateral raises and wide grip upright rows instead of front
raises and military presses.
Machines and single joint movements will be easier, but don't shy away
from the big compound movements just because they're more difficult. As
with any training program, the basic exercises will always produce the
best results. For example, if you want a massive back, think rows and
chin ups, not one arm cable pulls and machines.
8 sets of 8 works as well for calves and abdominals as it does for any
other body part. However, Vince was always partial to 20 reps for calves.
He would often suggest staying with 8 sets, but keeping the repetitions
at 20.
INTENSITY:
"training over your head"
Most of your sets will not be taken to failure, and none of them will
be taken beyond failure. On your last set or two of each exercise, it's
normal to fail at the 6th or 7th rep. When you can easily complete a full
8 sets of 8 reps, then increase the weight on the next workout.
Although you won't be reaching failure on most of your sets, make no mistake
- this is some of the most difficult training you will ever undertake.
Training large muscle groups and doing multi-joint free weight exercises
are especially difficult. You will face the burn of local muscle fatigue,
the challenge of oxygen debt and the difficulty of maintaining mental
concentration.
8 sets of 8 is a test of strength, endurance and mental toughness. Gironda
called this "training over your head." At times, you won't be
sure if you can go on, but once you start, you cannot stop.
HOW MANY SETS &
EXERCISES?
As a general rule, Vince suggested limiting your total sets to no more
than 12-15 per body part. He said that if you can't get a workout in 12
sets, you're not concentrating properly. However, he also said there are
certain occasions where this rule could be broken. The 8 sets of 8 program
for the advanced bodybuilder is one of them.
As far as how many exercises, Vince recommend anywhere from one to four
exercises per muscle group, depending on the circumstances. For this particular
variation of the program, you will perform 8 sets of 8 reps on two to
four exercises per body part. Generally, you will aim for three or four
exercises for large muscle groups and two or three exercises for small
muscle groups. This is the way Vince had Makkawy do it when he was training
for the Olympia.
Vince was quick to point out that Mohammed was a "genetic superior,"
and that not everyone can handle this kind volume. The optimal number
of exercises and total sets
per muscle group will depend on your level of training experience, your
tolerance to stress, and your
recuperative abilities.
The number of exercises per body part will also depend on what type of
split routine you choose. The most important factor is to do only as many
exercises as you can fit into the 45 minute time limit.
WHAT TYPE OF SPLIT
ROUTINE?
Vince advocated different types of split routines for various purposes.
Sometimes he had his pupils train as often as six days in a row with each
muscle group being worked three times per week! More often, Vince was
partial to routines split two or three ways so that each muscle group
was trained twice per week. He advised advanced bodybuilders to use a
three-day split with 72 hours of recuperation between maximum-intensity
workouts.
These days it's more popular to split a routine four or even five ways.
With a four or five day split, each muscle group is worked once every
five to seven days. If Vince were around today, he would surely give me
a verbal beating for saying this, but I've discovered that 8 sets of 8
works with nearly any split routine whether you work each muscle group
once a week or twice a week. The important thing is to adjust your volume
so you can observe the tempo and time limit rules. If you have a split
routine that works well for you, by all means stay with it.
For example, if you're on the popular four-day split where you train two
days on, one day off, you'll get great results on 8 sets of 8. With this
type of split, you can perform seven or eight exercises for 8 sets of
8 reps and fit it all inside of forty-five minutes. If you are on a two
or three day split as Vince often recommended, you may have time for only
one or two exercises per muscle group, each performed for 8 sets of 8.
The sample routine outlined is based on a four day split.
THE ROUTINE:
DAY 1
Chest
Decline low cable crossover (touch hands at waistline) 8 X 8
Bench press to neck 8 X 8
Incline Dumbbell Press (palms facing each other) 8 X 8
Wide Grip V-Bar Dips 8 X 8
Biceps
Drag Curl 8 X 8
Preacher curl (top of bench at low pec line) 8 X 8
Incline Dumbbell Curl 8 X 8
Forearms
Zottman Curl 8 X 8
Barbell Wrist Curl 8 X 8
DAY 2
Shoulders
Dumbbell Side Lateral raise seated 8 X 8
Wide Grip upright row 8 X 8
Front to back barbell shoulder press 8 X 8
Dumbbell bent over rear deltoid lateral 8 X 8
Triceps
Kneeling rope extension 8 X 8
Lying Tricep Extension 8 X 8
2 Dumbbell Tricep Kickback 8 X 8
DAY 3
Back
Sternum Chin up 8 X 8
High bench two dumbbell rowing 8 X 8
Low cable row with 18" high pulley 8 X 8
Medium Grip Lat Pulldown to Chest 8 X 8
Abs
Double Crunch (pull in knees and elbows together at same time) 8 X 8
Weighted Crunch 8 X 8
Lying Bent Knee Leg Raises 8 X 8
DAY 4
Quads
Front Squat 8 X 8
Hack machine squat 8 X 8
Sissy Squat 8 X 8
Leg Extension 8 X 8
Hamstrings
Supine Leg Curl 8 X 8
Seated leg Curl machine 8 X 8
Calves Standing Calf raise 8 X 20
Seated Calf raise 8 X 20
CONCLUSION:
8 sets of 8 is a little known and very misunderstood program. This is
partly because Vince never explained it clearly in great detail- not even
in his famous mail order courses. Even when fully understood, most people
will never even attempt this type of training because it seems like too
much volume and the weights seem too light to get anything out of it.
Too bad for them! The real reason most people never finish a full cycle
of 8 sets of 8 is because it's too damn hard! 8 sets of 8 reps performed
in five minutes for a large muscle group can test the grit of the toughest
bodybuilder.
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