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.
What is the 8×8 workout?
Gironda’s 8×8 Method
How’s it done? Like 10×10 or German Volume Training,
choose 60 – 70 percent of your 1RM in a given lift (compound movements preferred), and perform 8 sets of 8 reps with a mere 30 seconds or less of rest
.
What does 4×10 mean in workout?
Overhead press – 4 x 8-10. It means that
4 sets of overhead press are performed
, and each set is 8 to 10 reps.
How much is a rep?
In the gym, the word “rep” is short for repetition. It is
one execution of a single exercise
. For example, if you complete one push-up, you did one “rep” of a push-up. If you complete 10 chest presses, you did 10 reps of a chest press.
Is 4 sets of 8 reps good?
Reasoning: A moderate range of 4 sets of 8 reps
allows the lifter to handle loads that stress the muscle quickly while facilitating sufficient time under tension
.
What is the gironda method?
The German Volume Training program involves doing 10 sets of 10 reps on one exercise per muscle group, resting 60 seconds between sets
. It’s brutally hard work! Well, Gironda’s founding principle was to always strive to do more work in less time. So he actually recommended using less than 60 seconds of rest.
How many sets should I do for a full body workout?
In each full body workout, each muscle group should be targeted, completing
2 sets of 10-12 reps
. Make sure to give yourself adequate rest and recovery between workout days. Full body workout example: Choose one exercise from each of the 12 muscle groups listed below then complete two sets of 8-12 reps.
How did Larry Scott train?
He lifted for 12 hours each week, working out six days for two hours each day when training for competitions
. He built his physique by training heavy and taking little rest in between. It was this dedication and level of commitment that made the Iron Guru himself want to invest his time into Larry.
How do you work out your whole body?
- Cable crossover – 3 sets of 15-20 reps.
- Dumbbell row – 3 sets of 5-8 reps.
- Leg extension – 3 sets of 15-20 reps.
- Leg curl – 3 sets of 15-20 reps.
- Bent over lateral raise – 2 sets of 10-15 reps.
- Preacher curl – 2 sets of 10-15 reps.
- Lying triceps extension – 2 sets of 10-15 reps.
What is a body drag curl?
How many reps should I do?
Choose Your Reps and Sets
Your decision should be based on your goals. The American College of Sports Medicine recommends
4 to 6 repetitions with heavier weight for hypertrophy (increased muscle size), 8 to 12 repetitions for muscular strength and 10 to 15 reps for muscular endurance
.
What is the most ideal reps for lower body?
The right weight for lower-body exercises will be different for everyone. Use a combination of
moderate to heavy weights for 3-4 sets of 6-12 reps, and light to moderate weights for 3-4 sets of 12-20 reps
. Ideally, you should finish your last set of each exercise unable to perform any extra reps.
What does 4×12 mean in workouts?
Basically means that
you perform 4 sets of the exercise, the first set for 12 reps, the next for 10, the third for 8 and the fourth for 6
.
What does 5 reps mean?
What Are Reps? Reps is short for repetitions, or
the number of times that you perform any given exercise in your workout
. If a fitness instructor or an online training plan tells you to do 10 reps of a body-weight squat, that means you’ll repeat the exercise 10 times.
Does 4/6 reps build muscle?
If you are looking to increase size or better build some muscle mass,
you should perform 4 – 6 repetitions at 80 – 85% of your 1RM
or 6 – 12 repetitions at 65 – 80% of your 1RM.
How many reps is a set?
For most people, a single set of
12 to 15 repetitions
with the proper weight can build strength and improve fitness as effectively as can multiple sets of the same exercise. The important point is to exercise your muscles to fatigue — meaning that you can’t lift any more with that muscle group.
Is 8 reps good for strength?
It turns out that
8-12 reps is actually good advice
. It sits in the Goldilocks Zone of reps and loading, it’s time efficient in that it can maximize the number of tough reps per set, it’s energy efficient in that it doesn’t require too many reps to stimulate hypertrophy, or involve loads that are unnecessarily heavy.
Does 8 reps build strength?
While choosing a weight at which you can do just 8-12 reps builds muscle,
it also builds strength, no doubt
. But that weight is not optimal for strength building. When focusing on maximizing your strength, you want to train with even heavier loads, ones you can lift for just 1-6 reps.
How many reps is too many?
Anything greater than 20 reps in a set
is probably far too many. What is this? Performing this many reps in a set will have diminishing returns. If you can easily do more than 20 reps, then the weight you are using is probably too light or too easy to elicit any significant growth.
How did Frank Zane train?
Frank Zane’s physique was a result of both light and heavy training. Early in his career, when leanness was his main calling card, his training consisted of
light weights and high reps
. This approach was effective: He looked phenomenal and won his share of bodybuilding titles, but the Mr. Olympia crown eluded him.
What does a good workout look like?
The ideal workout plan will be comprehensive to work all of the muscle groups in your body and include four essential components:
mobility, strength, cardio, and rest
. In this section, we’ll dive into each of these components and let you know how much time you should be spending on each element.
How many workouts should I do on leg day?
How many sets and reps should you do in your leg workout? As a beginner looking to increase general fitness — and following the theme of keeping things simple — choose
3–5 exercises per leg workout
.
What’s a good workout schedule?
If you want to work out five days per week and are working on both strength and cardiovascular fitness, try
three days of strength training, two days of cardio, and two days of active rest
. If you want to work out four days a week, think about your goals: If you want to add muscle, cut a cardio day.
