8 sets, 8 reps – Efficiency, Strength, Conditioning & Aesthetics
BEHIND THE BLOCK
Behind the Block is our segment where you learn about the science, design and history behind each training block. This month’s Accumulation Block is 8 sets of 8 reps. It’s exactly what it says: 8 sets of 8 reps.
“Train for shape, and strength would follow”
Vince Gironda
Allegiate believes in concepts that stand the test of time. We believe in building off those that came before us. The pioneers. The Legends.
Vince Gironda is one of those legends.
Vince is an accomplished bodybuilder, trainer, author, and protector of all things physical culture.
Vince would always refer back to his fitness levels and the impact that would have on his overall aesthetics. As he got older, he maintained a certain level of muscular size and definition without a huge investment of time. He did this by getting through 64 total reps of exercise at a face pace.
As Roach writes in the book Muscle Smoke and Mirrors Volume II:
“Gironda always moved fast in his workouts. He was known for his set schemes of six sets of six repetitions, eight sets of eight repetitions and ten sets of ten repetitions. All these sets were carried out with only 10 to 15 seconds rest in between. Gironda also used sprinter versus a marathon analogy to show more compressed work into less time for better muscular size.”
- MS&M p. 399
This quick style of training became referred to as “compressed” or ''density” training.
There are multiple ways to progress leveraging intensity, volume or density.
In this case we are going to discuss density. Meaning:
Specifically fixing the volume/intensity but attempting to accomplish it in less time.
We’ve done Escalating Density Training before. Where we fixed the time interval and attempted to reach higher volumes in that period. But In this case, we fix the volume and intensity and attempt to do it faster.
Just like Vince would want.
“Vince believed you could shape a muscle to a degree based on exercise execution”
-MS&M p. 400
Most times it is merely how much weight is on the bar. But, when it comes to maximizing performance, there are other things to account for. Like efficiency.
At a certain point, peak performance comes down to this: how efficient are you?
Relative strength is about efficiency
If we do more at a fixed amount, we improve. Improving our ability to generate force, movement patterns, or cardiovascular fitness means we’re more efficient.
Good training should lead to general positive outcomes.
“I would far rather train an advanced bodybuilder two or even three times a day, allowing a 72-hour rest period for the muscles afterward, then to train only once a day with insufficient recuperation time”
MS&M p400
A recovery reminder based on the quote above. Manage workload to get three really quality sessions with adequate rest in between.
NOTE: If you are struggling to improve, adjusting frequency or rest in between training sessions is a really great mechanism to manage overall workloads.
“Vince has received a great deal of acknowledgment for his contributions to natural bodybuilding, but few will argue that he radiated with business savvy. Vince thrived on building and display of muscle, not in commerce.” from MS&M
If you are asking yourself, if Vince is so important why I haven't I heard of him? Here’s why:
The truth is we are standing on the shoulders of anonymous giants that were trailblazers in a period of time where physical culture was perceived as taboo.
Vince was interested in the development of the human body – not reaching critical mass or making millions. Why he and others like him are not household names is because they had a singular focus.
The people that made these things mainstream were better at marketing and sales.
There is a rich history in the world of physical culture with revolutionary ideas that shaped what we do with people today.
These giants were masters of reverse engineering outcomes – for aesthetic and health purposes.
People like Gironda shaped not only training philosophies. They were also experts in exercise equipment design, nutrition interventions and supplementation. They found the things we consider standard training practice through trial and error.
As for our role in fitness now?
We need to understand why they came to the conclusions they did. We need to not make the same mistakes as before. And we need to push the level of physical development higher than before.
Sources:
Roach, R. Muscle Smoke & Mirrors: Volume II