The 8x8....who's done it...any advice.

[ChinaViaChitown]

So, I have been training for just about 22 months. Made some great gains in strength and size. Looking to change things up for 6 to 8 weeks. I've read a lot about it. Has anyone run it and what are your opinions.

Decided to be a little vain and shed some fat and try to put on some mirror muscles. Going to run a low carb/Keto cyclical diet plan at the same time.

Thanks for the help guys.

[Iceman1800]

It's a simple old school routine. Anything new to you should work fine if you put in the work. Vince knew his stuff so go for it.

[ljimd]

It's a simple old school routine. Anything new to you should work fine if you put in the work. Vince knew his stuff so go for it.

I've only ever used Vince's 8x8 with drag curls and then only once in while. The DOMS were vicious.

Nice change up, but not sure if I could handle them on a regular basis.

Another tool in the variety box OP.

[Mark1T]

Just a suggestion: You can still stay on the 8X8 and change up by changing up exercises. Kind of like an 8X8 Periodization.

I have just found that Periodization works for me no matter what kind of split I am on.

[kimm4]

Gironda's 8x8 is one of my fav programs to run when I'm looking for something different. I wouldn't advise low carb/keto when running this program. You'll need those carbs for proper fueling and they come in handy during rest/recovery as well.

[ChinaViaChitown]

[QUOTE=kimm4;1554111411]Gironda's 8x8 is one of my fav programs to run when I'm looking for something different. I wouldn't advise low carb/keto when running this program. You'll need those carbs for proper fueling and they come in handy during rest/recovery as well.[

My plan was keto 4 days then full feed the fifth...then repeat...carb load on that 5th day.

[Plateauplower]

My plan was keto 4 days then full feed the fifth...then repeat...carb load on that 5th day.

Keto is not necessary for fat loss. If you feel you need re-feeds etc, it might not be for you. I have been running keto for 6 months and have not felt the need for any refeeds. The only time I’ve had modest carb increases were to have some birthday cake. My ability to handle volume has increased on keto, however for me there are some negatives in high end strength, losing reps on heavy low rep work.

There are many ways to diet, for me keto is just benificial in limiting the more intense hunger I get when dieting with more carbs. Just a tool to help me be less miserable. That’s about the extent of its benifit for me. Some people have success with intermittent fasting, etc. find tools that make life easier for you, and they will increase compliance, which has a positive impact on outcome.

[EjnarKolinkar]

My plan was keto 4 days then full feed the fifth...then repeat...carb load on that 5th day.

Most people can't get right back into ketosis after a high carbohydrate day. It seems like your making this harder on yourself than it needs to be. The only real, advantage to healthy folks for a ketogenic diet is perhaps appetite control. Spending perhaps a day or two a week in actual ketosis tends to limit that appetite control value. A weekly calorie defict will result in fat loss though, so if you want to make that deficit complicated you could.

https://www.ncbi.nlm.nih.gov/pubmed/27941492

Effects of a Modified German Volume Training Program on Muscular Hypertrophy and Strength.


Quite a few articles written about this study you can search up on the google.

[ChinaViaChitown]

Hey Guys,

Thanks for the ideas and tips. Starting it next week. Going to to an 8 week cycle next week with a 4 day split, Chest/Bi; Legs; Shoulders/maybe lagging body part/Calves; Back/Tri. 3 exercises for big muscle group and 2 for small muscle groups. I'll keep you updated on how its going.

As far as the diet, I think I'll just stick with my normal Macros and eat a slight deficit for the first week and see how I feel. If I feel I need to bump up the calories I will do so. I'll let my body tell me what it wants/needs

Thanks guys.

[Payton1221]

Starting it next week . . . As far as the diet, I think I'll just stick with my normal Macros and eat a slight deficit for the first week and see how I feel. If I feel I need to bump up the calories I will do so. I'll let my body tell me what it wants/needs

I missed the fact that you wanted to "shed some fat." I would shed the fat then start a program like this when you're eating maintenance or with a slight surplus. My $0.02