8-8-16 Muscle Building Workout, INTRODUCTION Workout Sheet…09:22

  • 29,285 views

Try out the 8-8-16 muscle building program.

COMPLETE PROGRAM FREE 🙂

BASIC INTRODUCTION
• Always consult a physician before beginning any exercise program.
• Complete a thorough warm-up of cardiovascular activity, static stretching
and dynamic stretching before commencing the 8-8-16 workout. I recommend
Dynamic Stretching For Bodybuilders as the ultimate ten-minute pre workout
warm up. It’s free when you join Live Large TV by clicking here.
• This is a 3-day muscle-building program for individuals with at least one
year of consistent lifting and can be performed for a minimum of four weeks
and a maximum of 12 weeks.
• It’s recommended to perform the workouts every 48 hours so you could do
Day 1 on Monday, Day 2 on Wednesday and Day 3 on Friday. Or you could do
Day 1 on Tuesday, Day 2 on Thursday and Day 3 on Saturday/Sunday.
• Cardio recommendations:
Over 15% body fat – Perform three interval training
sessions each week on the days you are not lifting weights. I recommend
my 20-minute interval circuit from Season 2, Episode 1 of Live Large TV.
Between 10-15% body fat – Perform two interval
training sessions each week on the days you’re not lifting weights. I
recommend my 20-minute interval circuit from Season 2, Episode 1 of Live
Large TV.
Under 10% body fat – Perform two interval training
sessions each week on the days you’re not lifting weights. I recommend my
20-minute interval circuit from Season 2, Episode 1 of Live Large TV.
Here’s a periodized interval workout over 12 weeks. Your best activities
involve a lot of power and muscle mass such as hill sprinting, track
sprinting or skipping. Your goal is to NOT pace yourself for the hard effort
but to move like you’re being chased by a T-Rex in the desert!

• Week 1 – 20 seconds of sprinting, 40 seconds rest – 4 intervals
• Week 2 – 20 seconds of sprinting, 40 seconds rest – 5 intervals
• Week 3 – 20 seconds of sprinting, 40 seconds rest – 6 intervals
• Week 4 – 10 seconds of sprinting, 50 seconds rest – 5 intervals
• Week 5 – 30 seconds of sprinting, 30 seconds rest – 6 intervals
• Week 6 – 30 seconds of sprinting, 30 seconds rest – 7 intervals
• Week 7 – 30 seconds of sprinting, 30 seconds rest – 6 intervals
• Week 8 – 10 seconds of sprinting, 50 seconds rest – 7 intervals
• Week 9 – 40 seconds of sprinting, 20 seconds rest – 8 intervals
• Week 10 – 40 seconds of sprinting, 20 seconds rest – 7 intervals
• Week 11 – 40 seconds of sprinting, 20 seconds rest – 8 intervals
• Week 12 – 10 seconds of sprinting, 50 seconds rest – 9 intervals

HOW TO SAFELY
SELECT LOADS

The tempo and reps dictate the load from set to set. It’s that simple!
In some instances, as you fatigue, you will have to reduce the weight so you can continue
meeting the reps and tempo outlined.
In some instances, when you’re feeling extra good, you will increase the weight so you fail by
the number of reps outlined.
If the workout indicates 8 reps, the weight should not allow for a 9th rep but it should not be
so heavy that you only manage 5 or 6 reps either. Eight reps means 8 reps. The fastest way to
get familiar with your load selection is to use a training journal. Get one.

THE PROGRESSION
MODEL

I have seen dramatic results with the standard linear periodization model, especially if you
have not utilized any form of periodization (periodization simply means to plan, and in our
case we’re planning how to manipulate the volume and intensity).
The basic aim of linear periodization to start off using lower volume (measured by number
of sets per body part) and gradually increase the volume from week to week with loads that
trigger a hypertrophy response. It’s actually very simple:
Week 1 – 2 giant sets per body part
Week 2 – 3 giant sets per body part
Week 3 – 4 giant sets per body part
Week 4 – Increase the loads 5-10% and start back at 2 giant sets. This is considered “deloading”
or backing off to allow for recovery from the increased volume.
This is a one-way progression model that is very simple and allows you to progress constantly,
without undertraining and without overtraining.

THE LOGIC BEHIND
GIANT SETS

Giant sets can consist of anywhere from three or more exercises on the same or different
body parts with as much effort as possible on each exercise. In short, they are brutal. If you’re
used to straight sets or super sets then your world is about to get rocked! Giants throw one
muscle a lot of volume and blood flow, elicit a nice fat burning growth hormone response
(because of the lactic acid accumulation), and will challenge your cardiovascular fitness
(primarily on leg day)!
The Hyper-Growth Protocol prescribes three different exercises per body part while targeting
all three parts of the strength curve (more on that in a moment). Let me reassure you these
are NOT three random body part specific exercises stacked on top of each other like most
poorly designed giant set programs.
The major goal here is to complete each exercise (using rep ranges that target your specific
goals) with nothing left in the tank before moving onto the next exercise within the giant set.
All three exercises done back to back to back is considered one giant set. Be sure to watch
the accompanying videos to fully understand how to perform giant sets correctly.
We keep our rest periods between exercises to a minimum – no more than 10 seconds between
exercises and no more than 2-3 minutes between sets (I’ll explain the variation soon).
We keep the rest periods brief to ensure the compounding effect each movement has upon
the one following is maximized. By the end of one giant set you will have performed a total of
32 reps (8+8+16 =32) and each muscle will have been targeted with three unique exercises
hitting all points of the strength curve!

THE KEYS TO USING
GIANT SETS
INTELLIGENTLY

Most giant set programs fail because they do not understand how to incorporate the
strength curve to your advantage. Plus, it’s crucial to understand the fiber-type content of a
muscle to ensure your exercise is allocated to the appropriate rep range. For instance, hamstrings
are a fast-twitch muscle fiber so they would be better suited for the sets of 8, not the
set of 16. It’s applying these little details that make a big difference.
The strength curve describes the amount of force a muscle can exert at a specific joint
angle. Likewise, every exercise has a resistance curve that emphasizes different areas of the
strength curve.
Simply, there are three resistance curves: low range, mid range, and end range. The idea of
giant sets is to overload all three ranges multiple times when training. For example, during
shoulder training, cables help us emphasize the start of the movement or the low range, and
dumbbells help us emphasize the end of the movement or the top range. Throughout the
videos we’ll explain this in more detail. This is not a concept you’ll figure out overnight, so pay
close attention.

THE SECRET SAUCE
BEHIND THIS PROGRAM

One of the major benefits of this program is its brevity; each body part should take only 15-30
minutes depending on the week you’re on. Condensing three brutal exercises with three challenging
rep ranges into such a short period of time produces unbeatable progress for both
muscle building and fat loss.
These giant set workouts can significantly enhance fat loss and produce more muscle
growth than workouts that last twice as long, provided enough effort is applied to each working
set. The key is to view each working set like a sprint, and the key to sprinting is to not pace
yourself. It’s an all-out, go-till-you-blow effort.
With traditional bodybuilding training that prescribes 20+ sets you end up pacing yourself
and hold back your ability to truly work hard. You also work with lighter loads that are hardly
around 50-60% of your 1 rep max, which does very little, if anything, for producing larger
muscles. Most traditional bodybuilding programs tell you to “train to failure” or “go hard” but
then prescribe a ridiculous amount of sets. That’s like telling a marathon runner to sprint for
26 miles! No way. However, if I told you to sprint 100 meters, you could do it. If I asked you
to sprint 100 meters twice, you could probably do that too. But you probably would not be
ready to sprint 100 meters three times until next week. And you probably couldn’t sprint 100
meters four times until two weeks from now. Progression, baby! If you’re just going to the
gym and going based on “how you feel” then you’re going to plateau very soon and have no
clue on what to change. No professional athlete trains based on feelings. They have a plan
that progresses and moves them toward their goals. People who train based on feelings have
little control of attaining their ultimate goals and are robbing themselves of enormous gains.
Giant sets give you an opportunity to go all out for a short period of time, rest briefly, do it
again, and then call it a workout. I only want you to add volume if you can sustain the intensity
(as defined by load). I don’t want you to add sets if you have to keep reducing the loads,
which is why we have a very gradual progression model prescribed.

THE REASONING
BEHIND THE REP RANGE

Truthfully, there are a lot of different rep ranges that can be effective for muscle growth while
utilizing giant sets, and the most popular one you’ve probably seen is 10 reps + 10 reps + 10
reps. There is nothing wrong with this but as an educated bodybuilder I am always looking for
a new edge to recruit all my muscle fibers – everything from the Type IIa and Type IIb fasttwitch
muscle fibers and the Type 1 slow-twitch muscle fibers. To fully develop a muscle you
need to exhaust all of these fibers.
You may not be acquainted with the scientific research in the field of exercise science, but
you should know that not all sets are created equal, at least when it comes to building muscle.
Here’s a brief primer on the training response from the common rep ranges.
1-6 Reps = Relative strength gains. Great for athletes who need to be fast or explosive
at strength related sports like gymnastics, speed-skating, jumping sports, or sports that
involve weight classes like judo, wresting and boxing.
6-8 Reps = Functional hypertrophy gains. Great for athletes who need to be strong
and still perform at high levels in sports.
8-12 Reps = Hypertrophy. Great for athletes who need a high degree of muscle
mass like football linesmen, bodybuilders and shot putters.
13-20 Reps = Endurance. Great for athletes who need a high level of strength and
endurance for sports like swimming, biking, running or any endurance sport.
To shock a muscle into growing, giant sets utilizing 8-8-16 are considered to be unequalled.
By targeting the appropriate rep ranges for hypertrophy you should be lying on the group
exhausted after each giant set and thankful you don’t have a single extra set prescribed that
week. Each set should be achievable, but only just. The incremental bumps in volume each
week will compound to exponential gains that encourage extreme muscle growth!

THE EXERCISE
SELECTION

Stick to the exercises in the program, we did our best to make the workout home-gym friendly
and without too much fancy equipment. In fact, if you don’t mind me being frank, if your
gym doesn’t have the equipment we have in the program you should either switch gyms or
ask the gym owner to order the pieces they are missing. There is no excuse for any gym not
to have the equipment in this program. You’ll see that our equipment needs are very reasonable.
Visualize Your End Goals: If you don’t know where you’re
going in life, any road will get you there! Don’t be a fool and train blind. Set goals. For instance,
let’s consider the shoulder blaster combo. Each week you’re going up 5 reps until
you’re doing a total of 100 reps per giant set. Ask yourself, where do you want to be on week
12? Do you want to be able to complete the entire 100 reps with 20 pound dumbbells? Let
me tell you, that’ll be tough, but if that is your goal, let’s come up with a plan to get there.
Here is an example:
Week 1 – 15lbs – 50 reps
Week 2 – 15 lbs – 50 reps
Week 3 – 15 lbs – 50 reps
Week 4 – 15 lbs – 50 reps
Week 5 – 17.5 lbs – 75 reps
Week 6 – 17.5 lbs – 75 reps
Week 7 – 17.5 lbs – 75 reps
Week 8 – 17.5 lbs – 75 reps
Week 9 – 20 lbs – 100 reps
Week 10 – 20 lbs – 100 reps
Week 11 – 20 lbs – 100 reps
Week 12 – 20 lbs – 100 reps
Remember, do not increase volume if you can sustain the intensity with this program! Now,
you’ll probably be a few reps short each week to the goal reps but you have three weeks to
build up before coming down for a de-load week so appreciate the time it takes to work with
challenging loads and higher reps. It takes TIME to build muscle so be patient and work the
plan!

Keep A Training Journal: Every time you do a new 4-week cycle,
you can make sure your starting weights are slightly heavier on week one, at least 5-10%
depending on the body part.
The Tempo Matters: You do not need to bust out the metronome
but it’s critical to use the tempo to help you dictate the appropriate load selection. In this
program you’re using a 40X1 tempo on everything. This means
4 is the lowering
0 is the pause
X is the return (and represents being explosive)
1 is the pause to the next rep
So in short, you will be going “slow and controlled” on the way down, explosive on the way up
and no pausing at the top or bottom of any reps.
The Rest Periods Matter: When I say three minutes, I mean
that the next set starts at 3 minutes so start getting ready for your next set around 2½ minutes.
True progress is based on standardizing the tempo and rest period from workout to workout.
If you’re training on your own, you’ll take 2 minutes between giant sets. If you’re with a workout
partner, keep it no longer than 3 minutes.

The Duration Matters: No matter how well the program is
designed, you’ll eventually adapt. Do not follow this protocol for longer than 12 weeks and
do not do it for anything less than four weeks.

THE 8-8-16 HYPER-GROWTH PROTOCOL
DAY 1: CHEST, BICEPS, SHOULDERS:

EXERCISE SETS REPS TEMPO REST

A1. Hi incline dumbbell presses 2-4* 8 40X0 10 sec
A2. Decline dumbbell presses 2-4* 8 40X0 10 sec
A3. Hi to low cable flys with
external to internal rotation
2-4* 16 40X0 2 min

B1. Incline dumbbell curls 2-4* 8 40X0 10 sec
B2. Standing close grip EZ bar
curls
2-4* 8 40X0 10 sec
B3. Prone incline zottaman
Curls
2-4* 16 40X0 2 min

C1. Bent over cable raises 2 10* 30X0 10 sec
C2. Kneeling side cable laterals 2 10* 30X0 10 sec
C3. Kneeling front cable raises 2 10* 30X0 10 sec
C4. Kneeling cable presses 2 10* 30X0 10 sec
C5. Lying cable upright rope rows 2 10* 30X0 2 min

NOTES:
*Progression model for chest and biceps:
Week 1 – 2 giant sets
Week 2 – 3 giant sets
Week 3 – 4 giant sets
Week 4 – 2 giant sets but increase loads 5-10%

Progression model for shoulders:
You will stick with 2 sets the entire time but you’ll increase reps:
Week 1 – 10 reps each exercise
Week 2 – 15 reps each exercise
Week 3 – 20 reps each exercise
Week 4 – 10 reps each exercise but increase loads 5-10%
40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift explosively, 0 second pause, repeat.

THE 8-8-16 HYPER-GROWTH PROTOCOL
DAY 2: HIPS, QUADS & CALVES

EXERCISE SETS REPS TEMPO REST

A1. Conventional deadlift 2-4* 8 40X0 10 sec
A2. Toes pointed lying leg curls 2-4* 8 40X0 10 sec
A3. Glute-ham raises or back extension
2-4* 16 40X0 2 min

B1. Back squats or Leg press 2-4* 8 40X0 10 sec
B2. Lunges (with glute emphasis) 2-4* 8 40X0 10 sec
B3. Heels elevated dumbbell squats 2-4* 16 40X0 2 min

C1. Seated calf raises 2 10* 20X0 10 sec
C2. Standing calf press 2 10* 20X0 10 sec
C3. Donkey calf press 2 10* 20X0 10 sec
C4. Ankle hops 2 10* 20X0 2 min

NOTES:
*Progression model for chest and biceps:
Week 1 – 2 giant sets
Week 2 – 3 giant sets
Week 3 – 4 giant sets
Week 4 – 2 giant sets but increase loads 5-10%

Progression model for shoulders:
You will stick with 2 sets the entire time but you’ll increase reps:
Week 1 – 10 reps each exercise
Week 2 – 15 reps each exercise
Week 3 – 20 reps each exercise
Week 4 – 10 reps each exercise but increase loads 5-10%
40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift explosively, 0 second pause, repeat.
***Calves was not demoed in the videos.

THE 8-8-16 HYPER-GROWTH PROTOCOL
DAY 3: BACK, TRICEPS, SHOULDERS

EXERCISE SETS REPS TEMPO REST

A1. Neutral grip chin ups 2-4* 8 40X0 10 sec
A2. Head supported bent over
dumbbell rows
2-4* 8 40X0 10 sec
A3. Seated incline straight arm
rope/bar pullovers
2-4* 16 40X0 2 min

B1. Seated overhead EZ bar extensions
2-4* 8 40X0 10 sec
B2. Pre-shortened triceps kickbacks 2-4* 8 40X0 10 sec
B3. Decline dumbbell California
press
2-4* 16 40X0 2 min

C1. Bent over dumbbell raises seated
2 10* 30X0 10 sec
C2. Side dumbbell lateral raises
seated
2 10* 30X0 10 sec
C3. Front dumbbell raises seated 2 10* 30X0 10 sec
C4. Dumbbell shoulder presses w/
neutral grip seated
2 10* 30X0 10 sec
C5. Dumbbell upright rows seated 2 10* 30X0 2 min

NOTES:
*Progression model for chest and biceps:
Week 1 – 2 giant sets
Week 2 – 3 giant sets
Week 3 – 4 giant sets
Week 4 – 2 giant sets but increase loads 5-10%

Progression model for shoulders:
You will stick with 2 sets the entire time but you’ll increase reps:
Week 1 – 10 reps each exercise
Week 2 – 15 reps each exercise
Week 3 – 20 reps each exercise
Week 4 – 10 reps each exercise but increase loads 5-10%
40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift explosively, 0 second pause, repeat.

THE 8-8-16 HYPER-GROWTH PROTOCOL
THE DIET & SUPPLEMENTS
Here’s an example of a lean mass-gaining meal plan that utilizes a fairly balanced macronutrient
split I’ve used very successfully. You’ll be consuming approximately 30% carbohydrates,
35% protein and 35% fat with a wide variety of foods and bringing in just over 4,000
calories.

The Sample 4,000 Calorie
Lean-Mass Gaining Diet
Meal/Food Calories Protein (g) Carbs (g) Fat(g)
Upon rising: 6:45 a.m.
Greens drink
(5 veggies)
60 0 15 0

Breakfast: 7 a.m.
4 whole large eggs 360 36 2 24
3 egg whites 51 11 0 0
1 whole-grain
bagel
177 7 35 1
3 slices of turkey
bacon
65 12 1 12
1 cup of berries 75 0 14 1
*Supplements:
1-3 caps of Omega Blue
4 caps of Vitality
Totals: 728 66 52 38
Mid-Morning Snack: 10 a.m.
6 oz chicken
breast
205 38 0 5
2 slices of wholegrain
138 7 23 2
1 tbsp. mayo 103 0 0 12
¼ avocado 57 1 3 5
*Supplements:
1-3 caps of Omega Blue
Totals: 503 46 26 24

Meal/Food Calories Protein (g) Carbs (g) Fat(g)

Lunch: 2 p.m.
8 oz of baked
salmon
472 47 0 30
1 cup of rice (any
color)
242 4 53 0
1 cup of
asparagus
27 3 5 0
*Supplements:
1-3 caps of Omega Blue
Totals: 741 54 58 30
Pre Workout: 4 p.m.
*Supplements:
2 caps of POWERxd
2 caps of Status
2 caps of TRIBxd
1 scoop Extreme Rush
During Workout: 4:30-5:30 p.m
*Supplements:
10-20 grams of BCAAxd
Post Workout: 5:30-6:30 p.m.
3 cups of
raspberry juice
400 0 100 0
*Supplements:
2 scoops of
Iso-Smooth
270 60 2 2
Totals: 670 60 102 2

Meal/Food Calories Protein (g) Carbs (g) Fat(g)

Dinner: 7 p.m.
6 oz of flank steak 360 44 0 18
6 oz of potato
(any color)
145 3 34 0
1 cup of greens
(anything)
12 0 3 0
2 tbsp of olive oil 238 0 0 27
*Supplements:
1-3 caps of Omega Blue
4 caps of Vitality
Totals: 755 47 37 45
Late Night: 10 p.m.
6 oz white fish 228 32 0 10
1 cup of greens
(anything)
31 3 6 0
*Supplements:
1-3 caps of Omega Blue
Totals: 259 35 6 10
Daily Totals: 4,040 308 291 149

IMG_6747colorVince DelMonte
Honors Kinesiology Degree
PICP Level 1 and 2 Certified
BioSignature Modulation Practitioner
PIMST & FFT Certified
Precision Nutrition Certified
WBFF Pro Fitness Model

Enjoyed this video?
"No Thanks. Please Close This Box!"