Program Advice After 8x8?

Bigger Stronger Leaner
1

I just finished a 5 week block of Girondas 8X8 using a full body layout. Hit each body part 4X a week. Had good results. Arms and delts made heavy noticeable progress. Leaned out so my chest looks better, used guillotine press so upper area much improved but not too much size. Legs look more cut but probably lost a little size as weight was low. But I felt great and motivated each workout. I am 48 and have some minor injuries and wanted to use a lower weight in training, plus I train in my home gym alone.

I am taking a week off then I want to resume more of a full body template with lower weights and more density. I find it enabled me to push without pain and gave me a good MMC.

Should I come back to 8x8 and maybe switch exercises to keep it fresh or try a different rep scheme for a while? I am after mostly aesthetics with a focus on shoulder width/back width and more fat loss.

Any thoughts?

2

I personally did 8x8 in between powerlifting cycles. If you like 8x8, keep it up.

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3

9x9 obviously.
Just pick any program that is aligned with your goals. If this one worked for you do it again with more weight or different exercises.

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4

May try 6x12 for four weeks then move to 6X6

5

Sounds solid.

I did 8x8 for 3 months of only machine shit after my last powerlifting meet because I got tired of anything with a barbell. All my shirts got small.

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S

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7

Try this below and can come back to 8x8 later in year…

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Waterbury Method

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That’s along the lines of what I was thinking
Maintain or increase strength on a few big basics and manage wear and tear
May have to tweak exercises to fit what I have in home gym but layout with three off days a week might be fit

Thanks

10

Congratulations on the results! Would love to hear more about how you set up your 8x8.

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Two day split

A
Squats - with heels elevated and feet close used light weights and really focus on flexing quad at top
Neutral grip pull ups
Overhead press behind neck-these make my shoulders feel so great on other exercises. I never locked out fully and lowered to ear top
Leg curls
French press tricep extensions

B
Bent over rows to waist with a hold at top
Guillatine Press- I am a little obsessed with upper chest. These really made a visual difference
Land mind apparatus hack squat. I found these on Ahtleanx guys webpage but they really allowed me o hammer my quad. Plus I train in home gym and wanted something self spotting
Upright rows to nipple line. Wide grip
Curls

I did 8x 8 and aimed for 25 seconds between sets
As a self limiting tool I timed each exercise and if the eight sets went more than 8 minutes I dropped weights. If I blew thru in like 6 and change I was way to light
On last set if I felt like I had extra that day I repped out and aimed for 12-15. Then upped weight next time

I rotated A and B days every other day so I trained 4-5 days a week
I started light as I had some nagging injuries. Like real light and went up conservatively. It amazed me how fast my conditioning improved though

I also included three taboo moves in guillatine,press behind neck, and upright rows. I had a bad front delt pull that has all but disappeared. My horrible neck pain also gone
Go figure?

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12

Do you do the exercises as a circuit or do each exercise for 8x8 then move onto the next?

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13

Nice program!

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Did all sets of one excercise than moved to next
I did move order around depending on mood