It's really quite simple just pick three exercises and perform 8 sets of 8 reps. The high volume of work done with just a few exercises with fairly challenging weights seemed to be the perfect recipe for gains in muscle and losses in body fat. One of his most popular methods was 8 sets of 8 reps, which he designed specifically for bodybuilders whose goal was to build muscle size and lose fat. He was the guy top bodybuilders sought out if they were stuck in a training rut or needed to break a plateau. In the 1960s, one of the top trainers was Southern California gym owner Vince Gironda. If you're ready to build muscle like a beginner again, give any of these challenges-all centered on some variation of the number 8, which is why they're called "Crazy 8s"-a shot! Challenge 1: 8 Sets of 8 Reps on Leg Day With that in mind, here are four challenging ways to introduce some fresh madness into your workouts that'll goose your training and boost your results.
In other words, with a little creativity, you can inject some variety into your training and create a new stimulus that once again allows you to make gains like a beginner. Here's your proverbial fork in the road: You can either continue to do what's no longer working-the very definition of insanity-or you can change the training stimulus to something novel and unique your muscles are unaccustomed to.