T-Gang, I have been incorporating a lot of “8 X 3” in my training
over the last few weeks. Most notably for Front squats, Inc-Bench, Bent Rows, and have recently added Push-Press to the repertoire. When doing “8 X 3,” this is the only movement I use for that particular BP on that day.
I employ a short rest protocol for movements -75 sec. on Front
Squats and 60 sec on everything else. Each BP gets hit on a 7
day rotation, with some supplemental work (Plyo’s + 100 rep
stuff a la Waterbery) spaced in between.
My question goes out to those using a similar style of workout:
What percent of your 1RM are you guyz using - I’m using around 80% (just curious)?
P.S. My goal is : 1.) hypertrophy 2.) strength 3.) conditioning.
Thanks, Joey Z.
I think Chad Waterbury’s Antibodybuilding Hypertrophy program at t-mag uses 8 x 3 He provides percentages there I think. Or that might be in one of this other articles.
I’m planning on doing 8x3’s in mid October. Waterbury said you should use 80% of you 1RM for 8x3’s.
my routine will be
Monday: upper body Maximal training
Tuesday: lower body explosive training
Wednesday: off
Thursday: Upper body explosive traning
Friday: Lower body maximal training
Thanks for the replies guyz! - I read “all” of Chad’s T-Mag stuff
yesterday but couldn’t find where he linked together 3 X 8
and 80% of 1Rm “exclusively” for an entire program. “3 X 8”
always seemed linked with giant sets or with other varied
rep progressions and %'s of 1RM (as in the article Mr. Reality was
referring to - Strength Training, Bodybuilding & Online Supplement Store - T NATION).
In the article that Ross was “indirectly” referring to, Chad’s program
mentions 8 X 3 to be used exclusively on Max effort day -
but I couldn’t find it linked-up with 80% of 1 RM. (I’ll keep looking!)
Ross: The program you’re going to use looks great. I’m constructing
a similar one for myself, but have to give it a dry run first. Due to
certain nagging injuries, I have to first find out what I can and can’t
do. Yesterday I threw in some Hanging-Cleans for the first time in a
while to see how my tennis elbow would handle it; all went ok
considering… Oops, sorry for the rambling!