Tip: Try the Gironda 8×8 Set/Rep Scheme

An 8x8 set/rep scheme is tough enough, but do it using 30 second rest periods for all kinds of gains. Here's how.

Tags ,

Legendary bodybuilding coach Vince Gironda called this “the honest workout” because of the simple, honest muscle it could build. Just do 8 sets of 8 reps. The volume is high so keep the weights around 60% of 1RM. That’s a weight you could handle for about 12 reps. Here’s the catch: Take only 30 seconds between sets.

This is obviously demanding and the goal is to create the biggest pump possible in the shortest time possible. That means strictly-timed rest periods and not being afraid to reduce the weight when needed. You’ll build muscle, increase work capacity, and ramp up your conditioning.

Christian Thibaudeau specializes in building bodies that perform as well as they look. He is one of the most sought-after coaches by the world's top athletes and bodybuilders. Check out the Christian Thibaudeau Coaching Forum.