Volume Training Routine to Boost Your Metabolism and Get Lean!

High-volume training is a great way to boost your metabolism, increase your muscle tissue and drop body fat. The  8 x 8 system is similar to the German Volume Training, in that it involves focusing on a low number of exercises, with a high number of sets and reps.  An entire workout could be finished in an hour or less – in fact, most workouts can be done in less than 30 minutes!

Workout System Splits

A typical split for this workout system could look like this:
Monday and Thursday: Chest, Back, Shoulders
Tuesday and Friday: Biceps, Triceps
Wednesday and Saturday: Legs, Calves

If you are really pressed for time combine more body parts in one workout. For example, Monday, Wednesday, Friday workout split could alternate between
Workout #1: Back, chest and shoulders
Workout #2: Legs, Calves, Biceps and Triceps

Schedule Examples

Your workout week would look like this:
Monday: Workout #1: Back, chest and shoulders
Wednesday: Workout #2: Legs, Calves, Biceps and Triceps
Friday: Workout #1: Back, chest and shoulders
Monday: Workout #2: Legs, Calves, Biceps and Triceps
etc.

Sample Workout Routine

A sample workout for this split and 8×8 volume training could be:
Workout #1: Back, chest and shoulders
Superset: Pull-ups and Incline chest press 2-3 warmups then 8×8
Superset: Cable Row and Flat Chest Flye 2-3 sets only 10 reps each
Superset: Reverse Delt Flye and Shoulder Press 4 sets of 10 reps

Workout #2: Legs, Calves, Biceps and Triceps
Superset: Squats and Leg Curl 2-3 warmups then 8×8
Superset: Biceps Curls and Lying Triceps extensions 4 sets of 8-10 reps
Superset: Calve Raises and Ab Ball Crunches 2-3 sets of 10-15 reps

Burn Fat

These types of workouts turn your body into a fat burning machine! You’ll burn more calories than cardio in less time! You’ll shape and tighten your muscles faster too!  Skip the cardio and do some high volume training for the next four weeks!  You will see a big difference in your body  and be thrilled with the results!!

Listen to additional information on this topic on the podcast “Fit Girl: Your Guide to Getting in Shape” Episode  Fit 191: High Volume Training, Holiday Weight Loss, Overcome Negative Patterns. Podcasts are free on iTunes.

get in shape

 

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