Chest Training

18 x 8 Method For Chest Training

Conventional bodybuilding wisdom tells us that we can’t build muscle and lose fat at the same time and any such overly ambitious effort will only lead to frustration and even loss of precious muscle mass, and it’s much smarter to separate these goals into two separate phases of the training process. Yet a deeper inspection into the subject reveals that accomplishing both ends simultaneously is not an impossible goal after all, at least not for inpiduals who have the right combination of favorable genetics, substantial amount of experience and rigorous dietary discipline.

But what about the normal guys like yourself, who lack one or more of these requirements.


The eccentric bodybuilding guru Vince Gironda strongly believed that anyone, yes anyone, can increase his lean mass while getting rid of excess fat for good at the same time. And he didn’t only believe that to be true – he created a simple regime based on an 8×8 training pattern that can allow any dedicated lifter to accomplish this goal. And why not? Believe it or not, your genetics are not the most important factor in determining your bodybuilding success. Training hard with the right tools can help you make the most out of what you were born with and get you as close as possible to the physique of your dreams.

The 8×8 program basically means that you will perform 8 reps of an exercise for 8 sets. You can use this approach to effectively train any body part by using relatively heavy weights and short rest pauses between sets.

Since we know how much you love training your chest, we created this killer chest workout based on the 8×8 approach. Use 70% of you 1RM and take only 30 seconds of rest between each set. If the weight is too heavy, you’ll soon know it. Still, be prepared to drop reps before lowering the weight, and strive for week-by-week weight progression. Thanks to the high intensity of the workout, you’ll experience great metabolic ramping, rapid chest growth and stunning fat loss benefits.

1 Barbell Bench Press

Chest Training

Unrack the bar and slowly lower it towards your chest until it almost touches it. It should take you around 3 seconds to perform this part of the lift. Without pausing at the bottom, explosively lift the bar back up until your elbows lock out.

Repeat the movement for 8 reps, then rest for 30 seconds and go again until you complete a total of 8 sets. It’s okay if you can’t pull off 8 reps on every set – just try to give your maximum and don’t go below 5 reps. A severe burning sensation in the chest will indicate that you’ve done it right.

Make sure to get a spotter as it’s highly likely that you will fail.



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