How to burn fat and build muscle with 8 x 8 training

Today I will show you how to burn fat and build muscle. My last post: Build Muscle & Burn Fat was similar to this one, but today there is a different workout you can do. The same method is used where training is designed to increase your natural growth hormone levels, it will also deplete your energy stores. In short, you will burn fat and build muscle!

This workout is based on the late and great Vince Gorinda. If you have never heard of it; you are in for a treat as he was an amazing bodybuilder and trainer.

So let’s not stay for today and get into the muscle building and fat burning workout. I’ll first show you the workout below, then I’ll give you an explanation of the workout further down the page.

How to burn fat and build muscle training

1 – Squat: 8 (series) x 8 (repetitions) with 15-30 second rest between series
2 – Hamstring Curls: 8 x 8, 15-30 second rest between sets
3 – Barbell bench: 8 x 8, 15-30 second rest between sets
4 – Cable Pull-Down: 8 x 8, 15-30 second rest between sets
5 – Shoulder Press: 8 x 8, 15-30 second rest between sets
6 – Barbell Curl: 8 x 8, 15-30 second rest between sets
7 – Triceps Extension: 8 x 8, 15-30 second rest between sets

How to Burn Fat and Build Muscle Explained Workout

The above workout is based on Vince Gironda’s ever popular 8 x 8 workout. The fundamental principle is to do 8 sets of 8 repetitions with 15-30 seconds of rest between repetitions. Be sure to time yourself and under no circumstances rest more than 30 seconds. I like to set up my exercises at the beginning so that I can easily lower the weight when necessary. I would advise you to do the same. For this you can grab some lighter dumbbells; install next to the dumbbell rack; use smaller plates but with more weight on the bar.

Apart from the above notes; the training is quite simple and straightforward. Push yourself during the exercises and work hard, the rest will take care of itself. I finished the workout in about 45 minutes and then finished with a brisk walk up a steep incline on the treadmill for 10 minutes. You can also do some extra cardio if you want, but don’t do more than 1 hour of total work because this can do more harm than good.

How does this workout fit into a routine?

Obviously, every workout you do needs to fit into a complete routine to get proper results. You have a couple of options with this workout.

You can do the training 3-4 times a week. In this case, it would be better to alter the exercises to avoid repetition. To do this, make sure that the exercise works on the same part of the body. Even something simple like using dumbbells instead of a barbell will work just fine.