![]() To vary the stimulation and provide for more growth, both physiologically and psychologically, switch up your routine from time to time using these alternate exercises: Workout correctly the first time, every time. Quickly read through our step-by-step directions to ensure you're doing each If you run out of gas toward the end, reduce the weight so that you can consistently hit all 8 reps of all 8 sets-without taking more than 30 seconds between sets-and while maintaining form! ![]() If you have good muscle endurance, you may be able to use more weight. ![]() For best results, mix compound movements with single-joint movements, starting your weights at approximately 40-50 percent of your one-repetition maximum, then moving up-or down-as required to challenge yourself while maintaining strict form. The most impressive results have come from doing full-body routines 2-3 times a week for 4-6 weeks. The 8x8 has been used for various body-part splits. This workout has been known to bring trainees to their knees-even when they're using pygmy weights-because of this man's ruthlessly effective system. Gironda referred to his 8x8 system as "honest" because you're going to be doing an honest day's work in the gym: 8 sets of 8 reps with just a 30-second break between sets. ![]() If you're ready for some serious hypertrophy-along with fat loss-prepare yourself for 4-6 weeks of hell. His 8x8 system continues to be one of the most unorthodox-and most challenging-approaches out there.
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