The classic bodybuilding expression is that when it comes to building muscle and losing fat, you can't ride two horses with one ass.

That's why for typical non-competitive trainees, it's wise to just focus on one goal at a time, either building muscle or shedding fat. While not impossible to accomplish both ends simultaneously, most trainees simply don't have the genetics, experience, or dietary discipline to do so. For the vast majority, separating the goals into two separate blocks or phases is a more practical approach.

 
But there are exceptions. If you're an intermediate strength trainee with a decent level of conditioning, there's an effective, albeit painful way to achieve the Holy Grail of building muscle and losing fat.

Gironda's 8x8 Method
Vince Gironda

The late Vince Gironda, considered by many to be the first bodybuilding coach – and definitely the most eccentric – referred to 8 sets of 8 reps (or 8x8) as the "honest" workout.

An intense high-volume system designed strictly for cosmetic improvements, its "honesty" stems from the humbling weight used during the actual workout. Vince prescribed 8x8 primarily for pre-contest situations, and its brutal effectiveness is surprising considering its elegant simplicity.

How's it done? Like 10x10 or German Volume Training, choose 60 – 70 percent of your 1RM in a given lift (compound movements preferred), and perform 8 sets of 8 reps with a mere 30 seconds or less of rest. This method can be applied for up to four different movements per workout, although I'd recommend working up to that as the program can be a real shock to the body.

If you feel like a complete waste of life after the fifth set of a 10x10 German Volume workout,This is all about training volume – you won't be tapping into strength benefits because you're using the wrong energy systems. However, since your heart rate may be up near sprinting levels throughout the workout, you can achieve amazing metabolic ramping and fat loss benefits.

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#1. Barbell Bench Press

Unrack the bar and slowly lower it towards your chest until it almost touches it. It should take you around 3 seconds to perform this part of the lift. Without pausing at the bottom, explosively lift the bar back up until your elbows lock out.

Repeat the movement for 8 reps, then rest for 30 seconds and go again until you complete a total of 8 sets. It’s okay if you can’t pull off 8 reps on every set – just try to give your maximum and don’t go below 5 reps. A severe burning sensation in the chest will indicate that you’ve done it right.

And by the way, make sure to get a spotter as it’s highly likely that you will fail.

#2. Dumbbell Flyes

Dumbbell Flyes

Lie down on a flat bench and lift the dumbbells in front of you at shoulder width, making sure that the palms of your hands face each other. Slightly bend your elbows, then slowly lower your arms out at the sides in a wide arc until you feel a good stretch in the chest muscles. Raise the weights back to the starting position and repeat.

Aim to complete 8 sets of 8 reps with 30 seconds of rest between sets.

#3. Dips

Setup:Grasp dips bars with your arms extended and locked. Lean forward and bend your knees while keeping your legs crossed.

Execution:Keep your elbows out to your sides as you bend them to lower your body down until your upper arms are about parallel to the floor. Press your hands into the bars to extend your arms and raise your body back up.

Josh’s Notes: Lean forward and keep elbows out during the dip to put the brunt of the load on the chest. Follow outlined rest intervals weekly.

 #4. Reverse-Grip Bench Press

Set up:Lying on a flat bench, grasp the bar with a supinated (reverse) grip, hands shoulder-width apart, and thumbs around the bar. Press the bar up to the start position in a slight backward arc without letting your elbows flare out. Don’t lock out your elbows at the top of the rep; keep a bend in your arms, maintaining control of the weight at all times.

Execution:With your elbows tucked in close to your sides, slowly lower the bar down to your lower pecs, and touch down gently.

Josh’s Notes:This exercise emphasizes upper-chest development, and either a barbell or dumbbell is okay. Follow outlined rest intervals weekly.

 #5. Dumbbell Pullover

Setup: Lie across a flat bench with your upper back supported by the bench and your feel flat on the floor about shoulder-width apart or wider. Hold the inside edge of a dumbbell at arm’s length directly over your chest and drop your hips slightly toward the floor.

Execution: Bring your arms back behind your head as far as possible while keeping a slight bend in your elbows. Reverse the direction and pull the weight back up over your chest.

Josh’s Notes: The dumbbell variation of the pullover shifts a majority of the load to the chest. Keep a 10-15 degree bend iA