KING STRENGTH & PERFORMANCE
  • Home
  • ABOUT
    • FAQ
    • MEET YOUR TEAM
    • INSPIRING STORIES
  • LOCATIONS
  • SERVICES
    • CLASS-BASED TRAINING >
      • STRENGTH
      • BASE
      • CONDITIONING
      • FRC / MOBILITY
      • ARM FARM
    • PERSONAL TRAINING >
      • PRIVATE TRAINING
      • SEMI-PRIVATE TRAINING
    • DIGITAL PROGRAMMING
    • Physical therapy >
      • METUCHEN: TRI-PRO PHYSICAL THERAPY
      • CRANFORD: ORTHOSTRENGTH PHYSICAL THERAPY
  • SCHEDULE
  • EVENTS
    • TURF WARS 2022
    • UPCOMING SOCIAL EVENTS
    • UPCOMING GYM WORKSHOPS
  • MERCH
  • BLOG
  • CONTACT US
    • LEAVE US FEEDBACK
    • JOBS AT KING
    • BUSINESS CONSULTING >
      • Gerrick King
      • Robert Yu
  • START NOW
    • MEMBERSHIP PRICING

MAY 2022 - STRENGTH BLOCK #5 - GIRONDA'S 8X8

4/18/2022

0 Comments

 
With summer quickly approaching and Turf Wars officially on the schedule in July, we're shifting gears with our strength training. We're shifting into an accumulation block focused on volume, body composition ad work capacity. We're simplifying the programming for strength and drilling the fundamentals utilizing Gironda's 8x8. We're keeping it simple.

​You'll learn to appreciate how proper strength training can have different effects on your body depending how you adjust your set and rep ranges.
Picture
Gironda's 8x8 Method
The late Vince Gironda, considered by many to be the first bodybuilding coach - and definitely the most eccentric - referred to 8x8 as the "honest" workout. He opened his gym in Hollywood in 1948 and came to fame due to his ability to create impressive bodies. A-list actors, fashion models, competitive bodybuilders all flocked to his gym during the 1950s-1970s to train under his guidance. He was known as being a madman, had a reputation of being a dictator but he was a body sculpting genius (Sounds like Gerrick).

An intense high-volume training system designed strictly for cosmetic improvements, its "honesty" stems from the humbling weight used during the actual workout. Vince prescribed 8x8 primarily for pre-contest situations, and its brutal effectiveness is surprising considering its elegant simplicity. Simplicity leads to less injury and more technical mastery.

How to perform Gironda's 8x8 Workout
​
Similar to 10x10 or German Volume Training, you begin with 60% 1RM in a given lift (compound movements preferred), and perform 8x8 with 15-30 seconds of rest. This method can be applied for up to four different movements per workout. Anything more than that would completely shock your body.

If you remember German Volume Training and how you felt completing those workouts, the 8x8 may give you some PTSD and traumatize you even more because it's fast with no time for breaks. This strength block is all about training volume. You'll be performing traditional strength training compound movements with controlled tempos but the training intensity will feel like you're running a marathon due to the short rest intervals. You'll be lifting weights and your Myzones will look like you're running sprints which do wonders for metabolic training and fat loss aka shredzzz.

Benefits of Gironda's 8x8 Workout
1. Build Muscle Hella Fast
8x8 routines are unparalleled in terms of muscle building potential. German Volume Training 10x10 is a close contender. The 8x8 workout is intense and the large volume completed in a short time elicit muscle growth (hypertrophy). This puts tremendous stress on your muscles and forces them to adapt and grow.

2. Burn Fat and Get Shredded AF
8x8 has thermogenic effects, you moving constantly for 45 consecutive minutes of hard work. You're banging out 64 reps of a given exercise at a really fast pace. Your heart rate will be jacked up. Sweat will drip from your skin. Your lungs will burn, but keep your mask on cause COVID is still a thing. Just know that even though you're doing a strength workout, it has conditioning effects. The rapid fire reps burn fat and develop your muscular endurance/work capacity. Your cardiovascular and respiratory systems will get stronger and more efficient. Your athletic performance will improve which will help for Turf Wars.

3. Build Muscle Definition and Density
Muscle definition is created by having low body fat and dense muscles. Muscle density is built by keeping muscles under tension. The slow, controlled movements in 8x8 keep muscles under constant tension (2/0/2/0).  There are multiple ways to progress leveraging intensities, volume or density; with the 8x8 we'll be manipulating all of the above.
0 Comments

APPS: Using TrainHeroic To Track Your Progress

4/12/2022

 
Picture
You'll be using an app called TrainHeroic to track every workout you do with us, whether class or personal training. Read on below for the steps to begin using it.

Read More

KING App: How to Clear the App Cache

4/1/2022

 
Picture
Due to a recent app bug and related fix, our software provider has explained that all app users will need to clear their phone app caches in order to benefit from the fix. This brief walkthrough will point the way to clearing your app caches whether you are using Android or iOS.

​If you have no idea whether this applies to you or not, just ask one of our trainers.

Read More

      SUBSCRIBE TO OUR MONTHLY NEWSLETTER!

    Subscribe to Newsletter

    Archives

    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018

    Categories

    All
    App
    Base
    Challenge
    Consistency
    Contest
    Explained
    Greyskull
    Hiring
    How To
    KPI
    Lifestyle
    Merch
    Metuchen
    Personal
    Psa
    Strength Block
    Summary

    RSS Feed

Picture
Our mission is to make consistent fitness easy through quality strength training combined with great community.
Picture
Mon - Fri: 5AM - 1PM,  4 - 8PM
Sat: 7AM - 12PM
Sun: Closed
Picture
Cranford: (908) 402-2177
Metuchen: (732) 413-0039

Picture

LEARN ABOUT US


CLASS-BASED TRAINING
PRIVATE PERSONAL TRAINING
SEMI-PRIVATE TRAINING
MEMBERSHIP & PRICING
BLOG POSTS
MEET YOUR TEAM
FREQUENTLY ASKED QUESTIONS

EXPLORE OUR WEBSITE


SCHEDULE
EVENTS
INTRODUCTORY TRIALS
MERCH STORE
CONTACT US
Copyright 2018 © King Strength and Performance, LLC
Follow Us:
  • Home
  • ABOUT
    • FAQ
    • MEET YOUR TEAM
    • INSPIRING STORIES
  • LOCATIONS
  • SERVICES
    • CLASS-BASED TRAINING >
      • STRENGTH
      • BASE
      • CONDITIONING
      • FRC / MOBILITY
      • ARM FARM
    • PERSONAL TRAINING >
      • PRIVATE TRAINING
      • SEMI-PRIVATE TRAINING
    • DIGITAL PROGRAMMING
    • Physical therapy >
      • METUCHEN: TRI-PRO PHYSICAL THERAPY
      • CRANFORD: ORTHOSTRENGTH PHYSICAL THERAPY
  • SCHEDULE
  • EVENTS
    • TURF WARS 2022
    • UPCOMING SOCIAL EVENTS
    • UPCOMING GYM WORKSHOPS
  • MERCH
  • BLOG
  • CONTACT US
    • LEAVE US FEEDBACK
    • JOBS AT KING
    • BUSINESS CONSULTING >
      • Gerrick King
      • Robert Yu
  • START NOW
    • MEMBERSHIP PRICING