8+4 Set Question

[Ruslan Kedik]

Hey Bill, how are you?

After listening to your interview on Fit cast I now know what your favorite beer is so this brings me to my next question.

Alright jokes aside, the 8+4 rep variable.

• Would you use this variable after you've exhausted all other set/rep schemes?
• Would you plug it in at the very last cycle of a 16 week fat loss program or at some other time?
• Would you use it only with selected exercises or on every single exercise and would you use it on every set?

For example
A1 Bulgarian Squat
A2 Pull-ups

• Would you use the 8+4 on both exercises?
• would you varie that approach from workout to workout, week to week?
• first 3 sets are done to 8 and the 4th set is done with the 8+4?

Sorry if i'm asking too many questions.
I just found that very interesting, but i just wasn't clear on a few things.

Thanks

Ruslan

[Bill Hartman]

Where you plug it in depends on the individual in question and where you are in the cycle.

8 + 4 means 8 independent reps + 4 assisted/forced reps or with descending load.

The goal is to augment the hormonal response. If someone has adapted to "normal sets" of 12 reps then this is an option.

I use it on primary exercises like pushes, pulls, squats, deads, and other lower body ex. etc. The hormonal impact of smaller muscle groups is minimal.

first 3 sets are done to 8 and the 4th set is done with the 8+4?

Nope. Not enough impact on hormonal output.

Bill

[Ruslan Kedik]

Perfect, thanks for that explanation!

[hellodudes23]

Could I ask in which fitcast interview this info was given? I can't seem to find it.
Or is it in The Fitcast Insider?