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Build Muscle Fast With The 8 x 8 System
The 8 x 8 system is very unique and superior
legendary product training program
coach Vince Gironda, it will help you quickly
build muscle and lose fat without aerobics.
Remember, you gain muscle quickly
with this system it is very demanding and unquestionable
not for beginners. It will take you about two years
get some practice under your belt before you decide to do this
weight lifting program.
You can build muscle mass with the 8 x 8 system
its unique design. It’s fast paced, loud,
weight lifting routine. It was not designed
make a lot of effort. It’s just for building muscle
and rapid loss of body fat. you want
gain muscle mass and lose body fat, right?
Short rest periods tax your cardiovascular system
system of high-intensity interval training
for cardio.
Here you will do 3-4 exercises for the muscles
group and you’ll do 8 sets of 8 reps for each exercise. Yes,
that’s 24 – 32 sets per muscle group! Usually, I would say
This type of volume you will train after a week, but
this weight training program is quite different from others
you’re used to it.
You work two or three muscle groups in one session and you
rest only 15-30 seconds between sets and finish
each workout is about 45 minutes – never more than 60.
This program, done correctly, will quickly build muscle mass. Even
With more sets, it increases your intensity
level up by doing all these jobs in a short period of time.
This is much different than unlimited volume, 2-3 hours
marathon training.
The absolute key to gaining muscle mass is overload or progressive
resistance. This is usually done by adding weight
to your workouts, but that’s not the only way to achieve overload
in your muscles. The second is to do more in less time
that’s exactly what you get with this weight training system.
This weight training program will give your system a serious kick.
It’s not like the bodybuilding programs you see others
in your gym. Not even close. In fact, I bet you are
I have never seen a person in your gym with this routine.
But hey, how many of them have you seen lose fat or gain mass quickly or,
for that matter, have there been any positive changes in their bodies recently?
How long should you rest between sets?
The idea is to rest as little as possible. It means working
at least 30 seconds between sets,
and if you really want the program to work and build quickly
muscle, you need to go down for 15-20 seconds
collections. At a normal pace of about 4 seconds per repetition,
You should be able to complete 24 sets of the exercise
18 – 21 minutes and 32 sets take 25 – 28 minutes.
Sounds heavy, doesn’t it? But it works. And you do
You want to build muscle, don’t you?
Whatever exercise you do, don’t quit
bar or dumbbells between sets. If you sit
hold your hands on the bar after the pull. It is working
deadlift with straps? Belts and your
hands in place between sets.
How much weight to use
First you’ll see a big drop in size
the weight you use. Oh, not used much
used up to 15 seconds between sets. Most of us accept
At least a minute, if not two or three, when we practice
heavy. Most likely, you need to lose weight
about 40 percent of what you would normally use for a set
8 repetitions. If you bench press 150 pounds for 8 reps
60-90 seconds between sets is all you need
pound down to about 90 lbs (if not lighter
for the first exercise or two). As you adjust, begin
build muscle and learn to take short rests,
you will see your weights go up.
You need to choose the right starting weight. This
muscle and building ability are so important
be successful with this training program. First exercise
or both should be very easy once you get used to the program.
This will help and empower you to move forward
you can progress in a 4-6 week period of intensive weight loss
exercise. In addition to increasing the pace, the first two exercises
It should be very easy so that you don’t get discouraged
pain that keeps you from going to the gym for a week.
You use the same weight on each set. It’s okay
drop down to 6 or 7 reps on the last set or two, but if you
If it falls below 8 on the fourth or fifth set, so does the weight
heavy.
When you easily complete eight sets of eight repetitions,
it’s time to lift weights in the next workout.
Obviously, most of the time you don’t set yourself up for failure
your savings. You probably only do it in the latter
set or two of each. However, you train as you do
You’ve never trained before. This discipline is brutal
to your body and especially to your mind. It’s uniform
more suitable for large compound exercises such as dips and deadlifts.
crouches down and leans into a row.
Don’t think you can beat this intense muscle building
weight lifting routine? You can start by applying
this method is for one part of the body. If you do
that is, you’ll want to cut back on the rest of your workout.
Also, if you want results, you follow the routine
big muscles, like the back, and don’t just use it
for biceps. That’s what I usually do. I will do it
8 x 8 mode on one body part at a time. This is a great way
to refresh your routine and prevent burnout.
Here is an example of a complete workflow:
Day 1
Chest
Recline Bench Press 8 x 8
Rejection of DB Flys 8 x 8
8 x 8 dip
Shoulder
Dumbbell Rows 8 x 8
Side Bend 8 x 8
Day 2
Legs
Leg Press 8 x 8
Leg extensions 8 x 8
Leg curls are 8 x 8
Standing calf raises 8 x 8
Day 3
Back
Double dumbbell rows 8 x 8
Dumbbell or machine pullovers 8 x 8
Lat Pulldowns 8 x 8
Abs
Weight training 8 x 8
Day 4
Triceps
Tricep press 8 x 8
Overhead extensions are 8 x 8
Biceps
Barbell Curls 8 x 8
DB Curls 8 x 8 incline
For many of you, even fewer savings may be more beneficial
a quick workout in such a program. I don’t recommend doing it
Do these weight training exercises for more than 4-5 weeks before you fully embrace them
a week off from the gym.
Remember that weight training like this is a great way to do it
to build muscle quickly, but it’s also a great way to lose fat,
completely reshape your body and lose fat.
Weight lifting is more effective than aerobics for fat loss
or diet alone.
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