How Much Weight Should You Use
At first, you'll see a large drop in the amount of weight
you'll be using. Hey, not many of use are used to 15 seconds
between sets. Most of us take
at least a minute, if not two or three when we are training
heavy. Most likely, you'll need to drop your weights by
about 40 percent of what you typically use for a set of
8 reps. If you bench press 150 pounds for 8 reps with 60
to 90 seconds between sets, you'll most likely need to reduce
the poundage to about 90 pounds (if not lighter for the
first workout or two). As you adapt, start to build muscle,
and get used to the short rest periods, you'll see your
weights move back up.
You have to select the proper starting weight. This is
so important in your ability to build muscle and be successful
with this training program. The first workout or two should
be pretty easy as you get used to the program.
This will help you build momentum moving forward and allow
you to progress over a 4 to 6 week period of intense weight
training. Besides building momentum, the first two workouts
should be pretty easy so you don't end up with debilitating
soreness that keeps you out of the gym for a week.
You'll be using the same weight on every set. It's okay
to drop to 6 or 7 reps on the last set or two, but if you
drop below 8 on your fourth or fifth set, the weight is
too heavy.
When you can easily complete eight sets of eight reps,
it's time to up the weight at the next workout.
Obviously, you won't be training to failure on most of
your sets. Most likely you'll only do so on the last set
or two of each. However, you will be training like your've
never trained before. This routine is brutal on your body
and, especially, on your mind. This is even more true on
the big compound exercises, like dips, deadlifts, squats
and bent over rows.
Don't think you can handle this intense muscle building
weight lifting routine? You could start out by applying
this technique to one body part. If you are going to do
that, you'll want to cut back on the rest of your training.
Also, if you want results, you'll perform the routine on
the big muscles, like the back, and not use it just for
biceps. This is what I usually do. I'll perform the 8 x
8 routine on one bodypart at a time. It's a great way to
keep your routine fresh and prevent burnout.
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Here's an example of a complete routine:
Day 1
Chest
Decline Bench Press 8 x 8
Decline DB Flyes 8 x 8
Dips 8 x 8
Shoulders
Dumbbell Upright Rows 8 x 8
Bent Over Lateral Raises 8 x 8 Day 2
Legs
Leg Press 8 x 8
Leg Extensions 8 x 8
Leg Curls 8 x 8
Standing Calf Raises 8 x 8
Day 3
Back
Two-dumbbell Rows 8 x 8
Dumbbell or Machine Pullovers 8 x 8
Lat Pulldowns 8 x 8
Abs
Weighted Crunches 8 x 8
Day 4
Triceps
Tricep Pressdowns 8 x 8
Overhead Extensions 8 x 8
Biceps
Barbell Curls 8 x 8
Incline DB Curls 8 x 8
For many of you, even fewer sets may be more effective,
as you can quickly overtrain on a program like this. I don't
recommend performing this weight training routine for more
than 4 - 5 weeks before taking a complete week of rest from
the gym.
Keep in mind that weightlifting workouts like this are
a great way to quickly build muscle but it's also a great
way to lose fat, completely change the shape of your body,
and keep the fat off. Weight lifting is much more effective
for fat loss than aerobics or dieting alone.
>>
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