Barbell Club 2017 – Phase 6
“Without stripping there is no excitement” – Arnold Schwarzenneger.
Last year we used Vince Gironda’s 8×8 method. In a separate month we used the drop set method often associated with Schwarzenneger. This year we are going to borrow from both to create a new stimulus.
5×8 with 30 secs rest between sets
At the end of the 5th set immediately perform
3×8 drop sets with 0-10 secs rest
Drop sets reach the deep muscle fibres that are not recruited during a standard set of 6-12 reps. They allow you to keep activating fibres beyond the muscular failure at a particular weight thereby causing growth that would not be promoted after stopping at the end of a conventional set.
The weight for the 5×8 should be that with which you feel like you could not perform a 9th rep. On the drop sets strip approximately 10-15% each set.
This is an advanced programme.
If you have not done this style of training before please be conservative, ensure that form is your priority, and work into it gradually: for the first two weeks perform 8×8 with 30 secs rest so that you get a feel for this. On the last two weeks perform the 5×8 with the 3×8 drop sets. If you are completely new to the gym and/or training please speak to your coach for an alternative set/rep range that is suitable for you as an individual.
The programme alternates between lower and upper to keep the work focused on body composition. If you are not sweating (/crying/swearing) by the end of this you need to work harder.
Sweat bands compulsory
Love and other stuff
Schwarzenneger, A. In Bornstein, A. (2012). “6 forgotten bodybuilder techniques that will transform your body”. Retrieved 24/05/2017 from http://www.schwarzenegger.com/fitness/post/old-school-muscle.