Build Muscle Fast with the 8 x 8 Weight Training Program

You need to have about two years of training under your belt before you tackle this weight lifting program.

You can build muscle mass with the 8 x 8 system due to it's unique design. It's a fast-tempo, high-volume, size-building weightlifting routine. It's not designed to build much strength.

It's solely for building muscle and losing body fat at a rapid pace.

You'd like to build muscle mass and lose body fat, wouldn't you?

The short rest periods will tax your cardiovascular system much in the way high intensity interval training or cardio does.

Here's the scoop: You perform 3 to 4 exercises per musclegroup and you do 8 sets of 8 reps for each exercise. Yes, that's 24 - 32 sets per muscle group!

Normally, I'd say that you'll over train in a week on this type of volume, but this weight training program is quite different than what you are used to.

You work two or three muscle groups per session and you rest only 15 to 30 seconds between sets and completeeach workout in about 45 minutes - never more than 60.

This program, properly performed, will build muscle fast. Even with the large number of sets, it will crank up your intensitylevel by performing all this work in a short period of time.

This is much different than the endless volume, 2 to 3 hourmarathon workouts.

An absolute key to build muscle fast is overload, or progressiveresistance (continued below).

This is usually accomplished by adding weight to your exercises but this is not the only way to achieve overload on your muscles.

Another is to do more work in less time, which is exactly what you get with this weight training system.

This weight training program will be a serious shock to your system.

It's nothing like the bodybuilding programs you see everyone elsein your gym doing. Not even close.

But, hey, how many of themhave you seen build muscle fast or, for that matter, make anypositive changes in their body recently?

How Much Rest Between Sets?

The idea is minimum rest. This means working down to 30 seconds between sets at a minimum, and if you really want the program to work and build muscle fast, you'll need to get down to 15 to 20 seconds between sets.

With a typical tempo of about 4 seconds per rep, you should be able to complete a 24 set workout in 18 - 21 minutes and 32 sets will take 25 to 28 minutes.

Sounds painful, doesn't it? But it works. And you do want to build muscle fast, don't you?

Whatever exercise you're doing, don't let go of the bar or dumbbells between sets. If you're benching, keep your hands on the bar once you rack it.

Doing deadlifts with straps? Keep the straps on and your hands in place between sets.

How Much Weight Should You Use

At first, you'll see a large drop in the amount of weight you'll be using. Hey, not many of use are used to 15 seconds between sets. Most of us take at least a minute, if not two or three when we are training heavy.

Most likely, you'll need to drop your weights by about 40 percent of what you typically use for a set of 8 reps.

If you bench press 150 pounds for 8 reps with 60 to 90 seconds between sets, you'll most likely need to reduce the poundage to about 90 pounds (if not lighter for the first workout or two).

As you adapt, and start to build muscle fast, you'll see your weights move back up.

You have to select the proper starting weight. This is so important in your ability to build muscle fast and be successful with this training program.

The first workout or two should be pretty easy as you get used to the program.

This will help you build momentum moving forward and allow you to progress over a 4 to 6 week period of intense weight training.

You'll be using the same weight on every set. It's okay to drop to 6 or 7 reps on the last set or two, but if you drop below 8 on your fourth or fifth set, the weight is too heavy.

When you can easily complete eight sets of eight reps, it's time to up the weight at the next workout.

Obviously, you won't be training to failure on most of your sets. Most likely you'll only do so on the last set or two of each.

However, you will be training like you've never trained before.

This weight training routine is brutal on your body and, especially, on your mind. This is even more true on the big compound exercises.

Don't think you can handle this build muscle fast weight lifting routine?

You could start out by applying this technique to one body part. If you are going to do that, you'll want to cut back on the rest of your training.

Also, if you want results, you'll perform the routine on the big muscles, like the back, and not use it just for biceps.

Here's an example of a complete routine:

Day 1

Chest

Decline Bench Press 8 x 8
Decline DB Flyes 8 x 8
Dips 8 x 8

Shoulders

Dumbbell Upright Rows 8 x 8
Lateral Raises 8 x 8
Bent Over Lateral Raises 8 x 8

Day 2

Legs

Leg Press 8 x 8
Sissy Squats 8 x 8
Leg Extensions 8 x 8
Leg Curls 8 x 8
Standing Calf Raises 8 x 8
Seated Calf Raises 8 x 8

Day 3

Back

Two-dumbbell Rows 8 x 8
Dumbbell or Machine Pullovers 8 x 8
Lat Pulldowns 8 x 8

Abs

Weighted Crunches 8 x 8

Day 4

Triceps

Tricep Pressdowns 8 x 8
Overhead Extensions 8 x 8
Tricep Kickbacks 8 x 8

Biceps

Barbell Curls 8 x 8
Incline DB Curls 8 x 8
Spider Curls 8 x 8

Keep in mind that weightlifting workouts like this are the best way to build muscle fast but it's also the best way to lose fat, completely change the shape of your body, and keep the fat off.

Weight lifting is much more effective for fat loss than aerobicsor dieting alone.

If you really want to succeed with your weight training program and learn more about how to build muscle fast check out the following information.

There are plenty of weightlifting workouts, weight training information, nutrition, supplementation, tips on how to build muscle fast and goal setting information available to you on this site.

Check out a bunch of our bodybuilding articles