Gironda's 8x8 Method

Mummyadams
Mummyadams Posts: 1,125 Member
edited December 1 in Fitness and Exercise
Has anyone done this programme?
I am considering it but am unsure if I should attempt at 60% of my 1RM.
Thanks

Replies

  • Mummyadams
    Mummyadams Posts: 1,125 Member
    bump
  • hill8570
    hill8570 Posts: 1,466 Member
    Can't say that I have. I'd think 8x8 at 60% 1RM would take a week or two of ramp-up. I take it you're looking for a hard-core hypertrophy program (i.e., you wanna get big)?
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    you should never have to *attempt* your 60% 1RM. this should be a weight you are very comfortable with and already know you can handle. If its something you feel you are attempting and are nervous about, then its not a 60%
  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
    SonyaCele wrote: »
    you should never have to *attempt* your 60% 1RM. this should be a weight you are very comfortable with and already know you can handle. If its something you feel you are attempting and are nervous about, then its not a 60%

    I agree. 8 reps at 60% should be easy. Even higher sets shouldn't be difficult.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    8x8 @ 60% of 1RM doesn't sound bad at all. In fact I'd say 60% 1RM could usually be done for 20 or so. 8x8 should be pretty easy in comparison.
  • Mummyadams
    Mummyadams Posts: 1,125 Member
    Thanks, perhaps I didn't explain myself very well - I've just completed a 6 x 6 strength programme and exceeded my 1RM goals - hence the interest in another similar but different programme.
    Maybe I'll trim it back to 50% and see how I feel.

    Another question - would you do this just once a week or twice? I'll be doing Bench, Back Squat & DL.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    edited May 2016
    Mummyadams wrote: »
    Has anyone done this programme?
    I am considering it but am unsure if I should attempt at 60% of my 1RM.
    Thanks
    I have. I did it religiously in my 20's to put on mass. And it worked fine for me with a calorie surplus and progressive resistance. I did this with compounds as well as isolations.

    A.C.E. Certified Personal and Group Fitness Trainer
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    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
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  • devil_in_a_blue_dress
    devil_in_a_blue_dress Posts: 5,214 Member
    I wouldn't trim it down until I tried to run the program as prescribed and I failed.

    Personally, I can easily do 8x8 @ 60% -- and I do 8/6/3, full body days (OHP, BP, DL, Squats) 3 days a week with a couple accessories each day.
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