Oh, Jpm: thanks for the reference of alternative training styles. I looked up the 8x8 methodology, and it looks like something I want to try for at least a few months. For those of you who are interested, here's a pretty detailed description I came across. The website wouldn't actually let me copy and paste the text, so I had to get a little nerdy and copy it from the source code, which is why the format is so sloppy. Sorry if I left some code in:
8x8 Training Principles, Copyright Gregg Gillies
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.
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.
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.
There's also an included sample lifting schedule, but it's so wrapped up in code that it's really impractical to paste it here. So rather than do that, I'll just provide the direct link to that and the information above together, for those who are interested:
http://www.bodybuildingforyou.com/articles-submit/greg-gillies/build-muscle-8x8.htm
