Barbell Club Phase 7 – going old school
Barbell Club Phase 7
In Barbell Club over the past months we have used many proven bodybuilding and composition techniques: GBC, 6/12/25, pre-exhaust, and drop sets. This phase will continue the journey with a technique used by an old school competitive bodybuilder, Vince Gironda. It is a different approach to what you are used to but keep in mind that if you continue doing the same workouts month in month out you will eventually plateau.
Since Gironda’s workout is metabolic he would prescribe it pre-contest to increase fat loss whilst maintaining muscle mass. Hence Barbell Club taking this on pre-summer. It will also give your bodies a rest from the heavy loads of the last few months.
Format
8×8 (8 sets of 8 reps)
15-30 secs rest between sets
30-40% less weight than your 8RM
(End goal for advanced athletes would be to use your 8RM weight with only 15 secs rest)
Complete all 8 sets on one exercise before moving on to the next.
Rules
The goal over the coming weeks is to work up to using as much weight as you can with as little rest as possible
It is important not to reduce the weight as you work through the sets – it would be better to drop a rep or two on the last couple of sets than to reduce the weight. Obviously be sensible – having to drop too many reps would mean you have gone too heavy and need to use less weight the next week
It is also important not to increase the rest. It must be 30 secs or less. If you have to increase the rest you have gone too heavy and need to reduce the weight the next week
Form, as always, remains a priority. Poor movement quality or half range reps will not achieve anything positive. Ensure you can lift the weight you are using with good form
A specific tempo has not been set as this style of training may be a shock to the system and you will need to find your feet the first week. That said, please ensure that all reps are controlled and solid.
Exercise Selection
You have been given a list of exercises to choose from
Choose 3 – 4 exercises to complete in each session
(Everyone must do a chest press movement as the last few phases have focussed on shoulders, back and arms. You can select the other exercises yourself)
Alternate between upper and lower exercises
Do one compound movement for upper and one for lower and isolation movements for the other exercises
Certain exercises have not been put on the list for a reason so please do not add them to your workout. Deadlifts and front squats and bent over rows, for example, would put too much stress on the lower back or rhomboids when using this style of training with so little rest
Please check with your coach to ensure that you have the best plan for your goals and training experience
Exercise List to choose from
Back squats
Hack squats
Bulgarian split squats*
Cable / banded pull through
Leg extension
Hamstring curl
Calf raises
*Although unilateral work is not usually done for the 8×8 since we do not have a leg press machine and only have one leg extension / ham curl machine I am giving this as an option. Make sure you do all eight sets on one leg before starting the other leg otherwise it will be too much rest
Bench press, flat or incline
DB chest press, flat or incline
Floor press
Press ups
Seated DB shoulders press
Standing barbell front to back shoulder press
Push press
Lateral raise
Chest supported flye
Pull ups
Chin ups
Ring rows
Cable / banded pull down
Cable / banded horizontal row
Upright row
DB chest supported row
Dips
Lying tricep extension
French press
Bicep curls
Zottman curls
Double crunch sit ups
Weighted sit ups
Try to find a couple of people who want to do the same exercises as you and share the equipment. That said, no chatting between sets!! Work straight from one to the next.
You have all done a great job the past few months so keep up the good work.