It 4 × 8 training scheme8 sets of 8 repetitions are a popular structure used in power and hypertrophy programs around the world. It breaks the balance between Moderate size, Moderate intensityand Time efficiencyand protocol it for oriented Muscular growth.
But 4 × 8 for hypertrophy? In this article we break Muscle buildingAnalyze the efficiency of 4 × 8 sets and make it practical recommendations on how and when to use.
What are 4 × 8 in strong training?
4 × 8 means to play 4 sets of 4 repetitions With the usual exercise 60-75% of your one reps (1rm). The goal is to fill all I0 reps properly, controlled, and sufficiently resistance to encourage muscle fibers.
Usually used hypertrophy programsAnd often commanded:
What is hypertrophy?
Muscle hypertrophy it Increase the volume of muscle fiber Progressive overload and advanced training is a mechanical and metabolic stress. There are two different hypertrophy:
- Miyophibrilular hypertrophy: Increase in constitutional proteins (associated with strength achievements)
- Sarcophemlaxic hypertrophy: Increasing the volume of non-contractal liquids (associated with size and durability)
Both species can be developed correctly Moderate-Rep, moderate boot exerciseLike 4 × 8 scheme.
4 × 8 for hypertrophy is good?
Effective for Ha-4 × 8 hippertographyEspecially when contacted him:
- Choosing the correct load (RUPE 7-9 or 1-3 Reps Reserve)
- Progressive overload
- Adequate recovery and nutrition
Why does it work
- During the period of the period (meat) time
8 reps usually hold muscles for 30-45 seconds to encourage metabolic stress and mechanical tension, both stimulate hypertrophy. - Moderate size
4 Work experience creates a general volume to reduce muscle growth, especially in reducing fatigue for intermediate leaks, reducing fatigue. - Optimal intensity
Training with 60-75% of the 1RM allows you to get enough load to write muscle fibers. - Conformity and observance
4 × 8 training blocks, progress, and vocabulary use is easy.
What does the study say?
Many studies to maximize hypertrophy average referee (6-12 reps):
- Shoenfeld and others. (2017): For each set, 6-12 reps is very suitable for muscle growth when equivalent to the total teaching size.
- Krieger (2010): Meta-analysis showed this A few sets (3 or more) It will be significantly effective for hypertrophy than a set of a collection.
- Brad Shoenfeld (2010): Highlighted Mechanical, muscular injuryand metabolic stress The primary drivers of hypertrophy can be achieved with 4 × 8 training.
Using 4 × 8 in the program of the hypertrophy program
1. The choice of exercise
Using 4 × 8 Complex and accessory effortssuch as:
- Mood
- Machinery
- Excess mat
- Barbell or Dumbbell rows
- Cancelance of Romanian
- Gravity or graces shots
You can use it for insulation exercise (e.g., if the jeans of Bitheps, Biteps, although it consists of some lips (10-15).
2. Recreational intervals
3. Progressive strategy
- Add weight You can perform all 4 sets of 8 Reps with consistent form
- Alternatively, increase the Reps 9-10 for each set before adding a load
When is 4 × 8 not ideal?
Effective, 4 × 8 is always not the best choice for each session:
- For maximum strength: Lower Rap range (3-6) will be more effective with heavier goods (3-6)
- For muscle resistance: High Reps (12-20) are preferred
- For advanced currents: REP DISCIPLATIONS AND TURNITY ARE CAN A CHANGE OF A TUST ANSWER
4 × 8 hypertrophy training (upper body main direction)
Exercise | X reps packages | Recreation |
---|---|---|
Machinery | 4 × 8 | 90 sec |
Pulling (help if necessary) | 4 × 8 | 90 sec |
Sitting dumbbell press | 4 × 8 | 60-90 sec |
Cable string | 4 × 8 | 60 seconds |
Lateral collection | 4 × 8 | 45-60 sec |
Biceps powder | 4 × 8 | 45-60 sec |
Conclusion
4 × 8 is a very effective kit for hypertrophy-rep schemeEspecially in search of new skills and lean muscle mass is looking for a stable and stable manner at the same time. It provides a very ideal balance Volume, intensity and restorationand match almost any division.
If your 4 × 8 program includes:
- Progressive overload
- The correct form and the scope of action
- Enough sleep and meals
- Shipping or variability after 6-8 weeks
In the end, Conformity and Smart Development More than a clear Set RAP scheme. But as a hippertophy is a template 4 × 8 remains one of the balanced and approved forms.
Literature
- Schoenfeld BJ. Apply to mechanisms and resistance of muscle hypertrophy. J Crophy Croated Croean. 2010; 24 (10): 285-2872. https://do.org/10.1519/shoq.0b013e318181840F3
- Krieger jw. Multiple resistance set for muscle hypertrophy: metaba-analysis. J Crophy Croated Croean. 2010; 24 (4): 1150-1159.
- Schoenfeld bj, grgical j, oogburn d, krieger jw. Past and hypertrophy between the low level of higher lifelage: metaba-analysis. J Crophy Croated Croean. 2017; 31 (12): 3508-3523.