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10 Ways to Avoid Losing the Thrill
  15 Rules of Muscle Building
  30 Day Challenge
  5 Star Arms workout - 1
  5 Star Arms workout - 2
  6 Muscle Building Tips
  7 Beginner Bodybuilding Tips
  7 Second Ab Workout
  8 Sets of 8 Muscle Building 1
  8 Sets of 8 Muscle Building 2
  8 x 8 Muscle Building Routine
  Abdominal Exercises
  Aerobic Exericse & Muscle Loss
  Attention to Muscle Pain & Injury
  Basics of Strength Training
  Beach Body Abs
  Beginner Leg Workout Routine
  Benefit of Flexibility Exercise
  Benefit of Strength Training Program
  Beginner Ab Exercise Guide - 1
  Beginner Ab Exercise Guide - 2
  Beginner Ab Exercise Guide - 3
  Beginner Body Building Workout
  Bench Press Blast Off - 1
  Bench Press Blast Off - 2
  Best Ab Exercise for 6 Pack Abs
  Best Compound Exercises
  Bicep Exercise Tip
  Bodybuilding Techniques
  Build Big Biceps In 3 Steps
  Build Muscle & Gain Weight 1
  Build Muscle & Gain Weight 2
  Building Strong Core Muscles
  Bulk up and Gain Weight
  Bodybuilding Race to the Top
  Cardio Boxing Fitness
  Cardio Exercise Safety
  Cardio Exercise Principles - 1
  Cardio Exercise Principles - 2
  Chest Muscle Building Secret
  Chest Training Technique
  Choose a Personal Trainer
  Choose a Health Club - how to
  Choose a Treadmill - how to
  Don't Want Muscle? - 1
  Don't Want Muscle? - 2
  Dealing with Sports Injury
  Effective Cardio Exercise - 1
  Effective Cardio Exercise - 2
  Exercising While Sick
  Factors Affecting Strength
  Full Squat Exercise
  Form - Weight Lifting & Bodybuilding
  Gain Muscle & Size
  Give the Gift of Fitness
  Gym Safety Basics
  Home Gym Equipment Buying Guide
  Heavy Bag Workout
  How to Build Pectoral Muscle
  How to Get 6 Pack Abs
  Increase Growth Hormone Tip
  Interval Aerobic Training
  Interval Training Workout
  Joy of Natural Bodybuilding
  Jumping Rope For Fitness
  Lose Fat and Build Muscle
  Lower Abdominal Exercise
  Machines Vs. Free Weights
  Mass Building Workout Secrets
  Maximum Cardio - 1
  Maximum Cardio - 2
  Measuring Progress
  Muscle Building from All Programs
  Muscle Gain Visualization Guide
  Natural Bodybuilding
  Natural Pain Mangement & Exercise
  Online Personal Trainer - 1
  Online Personal Trainer - 2
  Online Personal Trainer - 3
  Overtraining Syndrome
  Pay Attention to Muscle Pain
  Pack on Muscle Fast
  Perfect Rep
  Powerful Leg Workout Routine
  Principles of Effective Weight Gain
  Pushup Exercise Mistakes
  Shoulder Shrug Exercise
  Skull Crusher Exercise
  Sore Muscle Treatment
  Sprinting For Fitness
  Stomach Vacuum - Ab Exercise
  Stop Over Training
  Strength Training - Part 1
  Strength Training - Part 2
  Strength Training - Part 3
  Strength Training - Part 4
  Strength Training - Part 5
  Strength Training Routine
  Strength Training Strategy
  Stretching for Health
  Stretching Princples and Exercise
  Stretching - Why and When
  Superset Workout
  Teen Bodybuilding - Age To Train
  Time for Strength Training - 1
  Time for Strength Training - 2
  Time for Strength Training - 3
  Time for Strength Training - 4
  The Muscle Code
  The Truth About Exercise Needs
  Top 7 Outdoor Fitness Exercises
  Top 10 Reasons for Weight Lifting
  Top 10 Workout Mistakes
  Top Weight Gain Resources
  Travel and Fitness Tips - 1
  Travel and Fitness Tips - 2
  Tri-sets For Stubborn Triceps
  Unconventional Quadricep Training 1
  Unconventional Quadricep Training 2
  Underground Strength Training
  Warming Up Properly
  Weight Training and Manual Labor
  Weight Gain & Bodybuilding Myths
  Weight Gain Tips
  Weight Lifting For Kids
  Workout Without a Gym
  Why Calves Won't Grow

Diet & Weight Loss

10 Weight Loss Tips
  10 Rapid Fat Loss Tips
  13 Benefits of Green Tea
  16 Weight Loss Tips
  3500 Calories to Lose a Pound of Fat
  Alcohol and Belly Fat - Beer Belly
  A.M. Fat Burn - Morning Cardio
  Carb Cycling & Low Carb Diet
  Cardio Timing - Burn More Fat
  Clenbuterol for Weight Loss
  Diets Don't Work
  Eating Fat Makes You Fat
  Fast Weight Loss Tips
  Fat Burning Process
  Freshman 15 Weight Gain
  Holiday Weight Loss
  Hoodia Diet Patch
  Hoodia Gordonii Diet Pill Review
  Hoodia Gordonii Weight Loss
  How To Lose Love Handles
  Lift Weights to Lose Fat
  Lose Stubborn Belly Fat
  Low Body Fat Secrets
  Low Carbohydrate Diet
  Myth of Fast Weight Loss
  Oolong Tea Weight Loss
  Reducing Fat
  Repair Metabolic Damage
  Secret of Successful Weight Loss
  Stay Committed to Weight Loss Plan
  Stubborn Fat - New Ideas
  Super Sizing Dietary Displacement
  The Truth About Counting Calories
  The Truth About Body Fat -1
  What is the Glycemic Index (GI)
  When Weight Loss Stops
  Whey to Weight Loss

 

Build Muscle and Lose Fat Fast with the 8 x 8 System

Copyright Gregg Gillies

The 8 x 8 system is a very unique, and highly productive training program devised by legendary trainer Vince Gironda, that will help you quickly build muscle and lost fat without aerobics.

Keep in mind, while you will build muscle fast with this system, it is very demanding and definitely not for beginners. You need to have about two years of training under your belt before you tackle this weight lifting program.

You can build muscle mass with the 8 x 8 system due to it's unique design. It's a fast-tempo, high-volume, size-building weightlifting routine. It's not designed to build much strength. It's solely for building muscle and losing body fat at a rapid pace. You'd like to build muscle mass and lose body fat, wouldn't you?

The short rest periods will tax your cardiovascular system much in the way high intensity interval training for cardio does.

Here's the scoop: You perform 3 to 4 exercises per muscle group and you do 8 sets of 8 reps for each exercise. Yes, that's 24 - 32 sets per muscle group! Normally, I'd say that you'll overtrain in a week on this type of volume, but this weight training program is quite different than what you are used to.

You work two or three muscle groups per session and you rest only 15 to 30 seconds between sets and complete each workout in about 45 minutes - never more than 60.

This program, properly performed, will build muscle mass fast. Even with the large number of sets, it will crank up your intensity level by performing all this work in a short period of time. This is much different than the endless volume, 2 to 3 hour marathon workouts.

An absolute key to gaining muscle mass is overload, or progressive
resistance. This is usually accomplished by adding weight to your exercises but this is not the only way to achieve overload on your muscles. Another is to do more work in less time, which is exactly what you get with this weight training system.

This weight training program will be a serious shock to your system. It's nothing like the bodybuilding programs you see everyone else in your gym doing. Not even close. In fact, I would bet you've never seen one person in your gym train on this routine. But, hey, how many of them have you seen lose fat or gain mass quickly or, for that matter, make any positive changes in their body recently?

How Much Rest Between Sets?

The idea is minimum rest. This means working down to 30 seconds between sets at a minimum, and if you really want the program to work and quickly build muscle, you'll need to get down to 15 to 20 seconds between
sets. With a typical tempo of about 4 seconds per rep, you should be able to complete a 24 set workout in 18 - 21 minutes and 32 sets will take 25 to 28 minutes. Sounds painful, doesn't it? But it works. And you do want to build muscle, don't you?

Whatever exercise you're doing, don't let go of the bar or dumbbells between sets. If you're benching, keep your hands on the bar once you rack it. Doing deadlifts with straps? Keep the straps on and your hands in place between sets.

BB4U Recommends: Pete Sisco's Maximum Strength


Pete Sisco is the developer of Power Factor Training and Static Contraction Training - over 200,000 people worldwide have trained using Pete's methods.

In just 10 weeks of Static Contraction training, trainees (hardcore bodybuilders who had been lifting "heavy" for a long time and averaged 38years old) achieved the following average gains:

  • 51.3% increase static strength
  • 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
pete sisco static contraction training
  • 34.3% increase in ten-rep max in full range of motion! (see above)
  • gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
  • gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
  • lost 4.9 pounds of fat & lost 0.4 inches on waist

Have you had size and strength gains like the above in the last 10 weeks? With Pete's no-nonsense, scientific approach to bodybuilding and strength training you can achieve your goals and go beyond.

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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.

>> Click here for Gregg Gillies' "Fit Physique" e-book

>> Click here for Pete Sisco's Maximum Strength Program

 

About the Author

Greg Gillies writes for Ironman Magazine and has published articles in many national publications. He has just release a new e-book titles "Fit Physique". Take a look.

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