Lately a lot of stuff has been coming over my internet feed about the benefits of an 8 x 8 workout regimen to bulk muscle and lose weight: You do eight reps of 8 exercises focusing on a major muscle group.  Has anyone tried this? Does it work? 

Views: 867

Reply to This

Replies to This Discussion

The simplest way to think of it is as a series of ramps. These can go light to heavy or heavy to light. If I were going to use wave loading for 8 x 8 it might look something like this:

set 1 - weight I can just barely get 8 reps with (without a spotter)

set 2 - set 1 weight minus 5-10lbs

set 3 - minus 5-10lbs

set 4 - minus 5-10lbs

set 5 - set 1 weight plus 5-10lbs (this will usually feel easier than your set 1)

set 6 - minus 5-10lbs (about set 1 weight)

set 7 - minus 5-10lbs (about set 2 weight)

set 8 - minus 5-10lbs and do AMRAP (as many reps as possible)

That is just one example of one possible loading method for 8 x 8

Interesting, but it's not an 8x8 anymore. Reps must be all over the place! 

Set four must be very high rep, as it's up to 30 lbs lighter.

Do like the idea of set 5; I usually go back to my starting weight for an extra work set at AMRAP and find I can do more reps, as it feels much lighter.

It stays at 8 reps. IIRC both 8 x 8 and GVT use fairly short rest periods and high intensity. Because of this, if you just did straight sets with the same weight, the weight would have to be very light for all 8 sets. You could never do all 8 sets with your 8 rep max while maintaining your intensity. Wave loading allows you to maintain the intensity while using a cumulatively heavier weight.

Cool, thanks guys.

I think I'd need a computer to keep track of all the weight changes. I usually work out after teaching science for 7 hours, so my brain is spent when I get to the gym. It's a pleasure to do something purely physical after explaining thermochemical equations over and over again.

I do my calcs before the gym on a little piece of paper that I bring. Everything is laid out; weights, sets, reps. Otherwise I'd be a basket case. 

It's hard enough for me doing the math loading up the plates.

I do the same thing.......Sometimes I get lost in the workout and just have enough trouble trying to keep track of what set I am on.

RSS

Latest Activity

DHO updated their profile
12 minutes ago
Clinton R. Ausmus replied to Pale Horse's discussion AG Sessions in the group The Great Debate
"You know I really don't know what you're trying to prove here Shane. But I think you might have missed a dose this morning man. You seem to be itching to just nail someone for a comma being out of place or something so you can celebrate…"
21 minutes ago
Clinton R. Ausmus replied to David R.'s discussion Transgender Persons in the Military in the group The Great Debate
"Dude seriously? What is the title of this discussion? Or, I see what you're doing...I shouldn't say bill, I should say policy. Thanks for pointing out my folly."
23 minutes ago
Clinton R. Ausmus replied to Sir's discussion Transgenderism and optical illusion in the group The Great Debate
"I'll read the article later when I have a break at work, but already you could simply say: Is it more transgender that have schizophrenia or is it more schizophrenics who are transgender? This looks like either it's already being spun to…"
26 minutes ago
Shane replied to Pale Horse's discussion Proverbs 18:24 in the group Christian Men
"Compose noun "Create" synonym "Invent" The Hebrews did not invent a good chunk of Proverbs. They transcribed them from oral traditions."
29 minutes ago
Shane replied to Pale Horse's discussion AG Sessions in the group The Great Debate
""Pretty close to the exact wording" Useless."
34 minutes ago
Shane replied to David R.'s discussion Transgender Persons in the Military in the group The Great Debate
"What bill?"
35 minutes ago
Clinton R. Ausmus replied to Pale Horse's discussion AG Sessions in the group The Great Debate
"Since PH asked the question, don't you think he should be the one to open it up. Takes 2 minutes on google to get pretty close to the exact wording that Mueller has given really. So I'm not real sure what you're going to do when…"
38 minutes ago

© 2017   Created by Brett McKay.   Powered by

Badges  |  Report an Issue  |  Terms of Service