8 sets of 8 is among the top hypertrophy training protocol I enjoy incorporating into my workouts. Popularized by one of my favorite Classic Physique Artists Vince Gironda, 8×8 will produce a pump like you’ve never experienced before and is perfect for carving out insane muscle striations.
From my personal experience, it’s been the most effective training protocol to lose fat and gain muscle at the same time.
Here’s an example of how to effectively perform 8 sets of 8 to gain maximum muscle hypertrophy benefits…
As you can see in the video 8 sets of 8 is very time efficient. I completed all 8 sets in less than 6 minutes… with controlled form.
How To Effectively Perform 8 Sets Of 8
Weight Selection: The first step in effectively performing 8 sets of 8 is selecting an appropriate weight. It’s a bit of trial and error, so I advise starting with 50% of what you would typically lift for 8 reps.
The first few sets are going to feel very light. Use it as an opportunity to really enhance your mind-muscle connection and prep your body for the deep burn and pump.
By the fourth set the burn should begin to kick in. The fifth and sixth set should be challenging. The seventh and eighth set should be grueling.
Rest Period: 8 sets of 8 is most often performed with anywhere from 15-45 seconds rest. The key is to select your rest period and stick with the same rest period for each of the 8 sets. My personal preference is to go with the lower rest period.
One way to progress from week to week is to keep the weight the same each week, but reduce the rest period. For example;
Week 1: 30 seconds rest between sets
Week 2: 25 seconds rest between sets
Week 3: 20 seconds rest between sets
Week 4: 15 seconds rest between sets
Tempo: The next key point is to keep your tempo the same with every rep of every set. You will be tempted to speed through the first few sets because the weight feels light. Avoid this urge… and stick with a nice controlled tempo.
Best Outcome: Your goal is to complete the 8th rep of the 8th set and be completely spent.
If you can’t make all 8 reps of the 8 sets while sticking with the same rest period, lifting tempo, and form, you have selected a weight that’s too heavy.
If you get to the 8th rep of the 8th set and you still have gas left in the tank, you’ve gone too light. You can either slow down the tempo the next time, increase the weight, or reduce the rest period.
How To Include 8 Sets Of 8 Into Your Workout
8 sets of 8 is not a training protocol you would want to base your entire workout around. Instead, select one or two exercises to perform 8×8, then mix in a variety of training protocol for the remainder of the workout.
I really enjoy beginning my workout with 8 sets of 8. It’s a great way to warm up the muscle, because the weight is lighter and the first few sets feel fairly easy. As I mentioned earlier, this is a great opportunity to enhance your mind-muscle connection and set the pace for the rest of your workout.
I usually include 8 sets of 8 in my training routine every twelve weeks. It’s included in several workouts from the Metabolic Masterpiece body sculpting collection… such as Elite Physique.
Enjoy! It’s a brutal training protocol.
Sculpt a Masterpiece,
Scott Tousignant
About The Author
Scott Tousignant is a Certified Fitness Consultant and Elite Natural Bodybuilder with the UFE.
Scott specializes in helping regular guys get ripped abs insanely fast. With his careful attention to the finer details, you'll carve out a rock hard and jacked physique in no time flat!
When Scott needs to urgently strip away stubborn sacks of fat for a photo shoot or bodybuilding contest, he turns to his time-tested proven system… Elite Physique.
Now you too, can follow his easy-to-follow system to finally uncover your ripped abs and chiseled body! Get the full details by visiting Elite Physique today!