Emom 8 - Old School Wisdom, New School Gains

emom8
old school wisdom

new school gains
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the circulation of information

contained within this book via
encouraging others to train with
you and reposting to your social
media is highly encouraged.
spread the fun.
gironda gains
CAN A METHOD HALF A CENTURY OLD ADD POUNDS OF NEW MUSCLE?
The late Vince Gironda is one of the most celebrated

bodybuilding coaches in the history ry
r of physical cultltlure.
Amongst the many original ideas he pioneered (not all
have lasted the tests of time- I’m looking at you ginger
ale and full fat cream ‘protein shakes’), his ‘8x8’ method
is perhaps the most legendary ry
r , followed closely
ly
l by is
ext
xt
x reme yet pioneering 'meat and eggs' diet.
8 sets of 8 reps, with minimal rest, using 2-3 exercises

per body partrrt and working 2-3 body partrtrs per session
(in a split pretttttttyy close to what we as modern coaches
would refer to as ‘push-pull-lower' now, because we're
too hoightyty
t -toighty ty
t to use terms such as ‘chest,
shoulders, tris’ *ahem*).
Aside from the fact it’s pretttttty

ty tried and tested in the field
as a method for hypertrtrrophy, here’s a few (of the many)
benefits that have stood the test of time-
-If you’re accustomed to working full body or at least on
an upper/lower split- these more concentrated doses of
volume with lower frequency may provide a fun, pumpy
break, as well as some fresh stimulus.
-On that note- we tend to program *around* fatigue, by

using mechanics or pairing complimentary r movements
ry
to stave offfff failure; by bowling through 8 straight sets
with minimal rest (and 32 odd sets of very rry similar
movements), you’ll find fatigue will catch up with you
VERY quickly l , this is humbling and you may find the
ly
weights you’re forced to move to be on the lighter side of
what you’re used to... but this isn’t necessarily l bad- if
ly
you can get a good hypertrtrrophy efffffect from lighter
weights, ultltlimately l you’re saving on wear and tear.
ly
-8 is a pretttttty
ty magic number.
‘8-12 reps for hypertrtrrophy’ is a premise that tends to
get touted as gospel, but it is a pretttttty
ty old school, text
x
xt
book notion that observ r ably
rv l doesn’t pan out in real life
ly
100% of the time. Plenty t of guys are stacked on a steady
ty
diet of sub 5 reps- that being said, it’s not a bad guide.
8 being on the lower end of the spectrum means you can

startrtr with a heavier weight than you would for 10 or 12.
Ultltlimately
l , over 8 sets you may find your TWL (total
ly
weight liftftfed) to be greater, despite the lower reps
(especially l if your set of 10, usually
ly l drop to 5’s and 6’s
ly
anyway)
-The pump. No furtrtrher explanation necessary

r.
ry
Vince also championed using the shortrtrest possible rest
times, and graduallyl making them shortrtrer and shortrtrer as
ly
you progressed, he may not have been aware of it at the
time but this is pretttttty
ty similar to German Body
Composition training and other techniques where the
goal is to ramp up lactic acid and other fatigue induced
chemicals, creating metabolic stress, which can
enhance muscle adaptations (read- GAINZ)
To create a protocol that combines more modern

techniques, creates measurable outcomes, and fosters a
more ‘functional’ element that may be more in line with
your regular training, this programme utilises an EMOM
structure- you may be resting slightly l longer than Vince
ly
intended (usuallyl just over 1:1 work to rest ratio), but this
ly
adjustment allows you to easily lly keep track of whether or
not you hit all 64 reps in a set, and thereby have a clear
indicator of progress and a green light on increasing the
weight of that movement in my next x session.
xt
So in summary
ar , before you set offfff on your
ary
enviable mission of growt
ow h-
owt
4-5 movements,
8 sets
8 reps
EMOM: 32- 40 minutes on the clock
256 high quality, working reps
Not
ot too shabby versus the average bro sesh.
There's no school like the old school.

Time to get
et your PE kit on.
record. repeat. beat.
Byy working with just a few variables, (weight

and a total rep/set volume of 64), it will become
infinitely
ely easier to measure and indeed aim for,
progress.
Take notee of your reps, as soon as you can

complete all 8 reps, for
or all 8 sets on any given
movement, consider adding weight to that liftftf in
the next
ext session.
ext
There will be prompts for each session on which

notes to consultltl from previous sessions.
team no days off
The following 'six week' guide has no

programmed days off of , however you should only
l
ly
be training 4-5 times per week.
Follow each session sequentially l , lettttting your

ly
restt days fall where they may, according to the
restt of yourr life/ energy levels.
Iff you take 7 weeks to complete the programme,
so be it.
However, do not skip any sessions in an atttttempt

to make up ground.
One pagee at a time.
8 minute grillers
Iff you're still yearning for your fix of functional,

sweateat inducing, engine work- there is a
selection of 8 minute finishers located afer the
main programme. If you have the time and the
inclination tack one of these high intensity t
ty
pieces onto the end of your workout to put the
'fun' into functional and the fire in your lungs.
Iff yourr goals are serious muscle gains,

endeavourr to limit these to 2-3 sessions per
weekeek and ensure you're consuming adequate
protein and calories to aid in recovery
rry.
Strike the right balance and you'll emerge from

the other
er end of this programme big AND fast.
session 001
EMOM x 8-
-88 x INCLINE DB BENCH PRESS
EMOM x 8-
-88 x STRICTT HANDSTA
TA
T ND/ PIKE PUSH-UP
EMOM X 8-
-88 x WEIGHTED/ BODYWEIGHT DIPS
EMOM X 8-
-88 x LAYING DB TRICEP EXT
EX ENSION
EMOM X 8-
-88 x STA
T NDING DB PUSH PRESS
session 002
EMOM x 8-
-88 x WIDE GRIP PULL-UPS/ WEIGHTED
EMOM x 8-
-88 x BENT OVER/ CHEST SUPPORTED DB ROWS
EMOM X 8-
-88 x SEAT
EA ED DB CURLS (PAUSE AT
A TOP)
EMOM X 8-
-88 x CLOSE GRIP CHIN-UPS (PALMS FACING)
session 003
EMOM x 8-
-88 x FRONT SQUAT
AS
AT
EMOM x 8-
-88 x ROMANIAN DEADLIFTS
EMOM X 8-
-88 x WEIGHTED REVERSE LUNGE (PER LEG)
EMOM X 8-
-88 x STRICTT HANGING LEG RAISES
session 004
EMOM x 8-
-88 X STA
T NDING STRICT BARBELL PRESS
EMOM x 8-
-88 x FLAT
FLAT DB BENCH PRESS
EMOM X 8-
-88 x BANDED/ CABLE TRICEP PRESSDOWNS
EMOM X 8-
-88 x SEAT
EA ED LA
LATERAL RAISES
session 005
EMOM x 8-
-88 X HANG POWER CLEAN
EMOM x 8-
-88 x NEUTRAL GRIP PULL-UPS
EMOM X 8-
-88 x PENDLAY ROW
EMOM X 8-
-88 x STA
T NDING BARBELL CURLS
session 006
EMOM x 8-
-88 X SNAT
A CH GRIP DEADLIFT
AT
EMOM x 8-
-88 x FRONT SQUAT
A
AT
EMOM X 8-
-88 x WEIGHTED FORWARD LUNGE (PER LEG)
EMOM X 8-
-88 x WEIGHTED SIT-UPS
session 007
EMOM x 8-
-WEIGHTED/ BODY WEIGHT DIPS
EMOM x 8-
-88 x SEAT
EA ED DB PRESS
EMOM X 8-
-88 x UNDERHAND DB FRONT RAISES
EMOM X 8-
EX ENSION
session 008
EMOM x 8-
-88 X SEAT
EA ED DB CURLS
EMOM x 8-
-88 x CLOSE GRIP CHIN-UPS (PALMS IN)
EMOM X 8-
-88 x SINGLE ARM DB ROW (EACH ARM)
EMOM X 8-
-88 x WIDE GRIP INVERTED ROWS
session 009
EMOM x 8-
-88 X BACKK SQUAT
AS
AT
EMOM x 8-
-88 x BARBELL HIP THRUSTS
EMOM X 8-
-88 x CLOSE STA
T NCE GOBLET SQUAT
TA AS
AT
EMOM X 8-
-88 x WEIGHTED BOX STEP-UPS (PER LEG)
EMOM X 8
-88 X V-UPS
session 010
compare to your
notes from session 001
EMOM x 8-
EMOM x 8-
T ND/ PIKE PUSH-UP
TA
EMOM X 8-
EMOM X 8-
EX ENSION
EMOM X 8-
-88 x STA
session 011
compare to your notes

from session 002
EMOM x 8-
EMOM x 8-
EMOM X 8-
-88 x SEAT
A TOP)
EMOM X 8-
session 012

from session 003
EMOM x 8-
-88 x FRONT SQUAT
AT
AS
EMOM x 8-
EMOM X 8-
EMOM X 8-
session 013

from session 004
EMOM x 8-
-88 X STA
EMOM x 8-
-88 x FLAT
FLAT DB BENCH PRESS
EMOM X 8-
EMOM X 8-
-88 x SEAT
EA ED LA
LATERAL RAISES
session 014

from session 005
EMOM x 8-
EMOM x 8-
EMOM X 8-
-88 x PENDLAY ROW
EMOM X 8-
-88 x STA
session 015

from session 006
EMOM x 8-
-88 X SNAT
A CH GRIP DEADLIFT
AT
EMOM x 8-
-88 x FRONT SQUAT
A
AT
EMOM X 8-
EMOM X 8-
session 016

from session 007
EMOM x 8-
EMOM x 8-
-88 x SEAT
EA ED DB PRESS
EMOM X 8-
EMOM X 8-
EX ENSION
session 017

from session 008
EMOM x 8-
-88 X SEAT
EA ED DB CURLS
EMOM x 8-
EMOM X 8-
EMOM X 8-
session 018

from session 009
EMOM x 8-
-88 X BACKK SQUAT
AS
AT
EMOM x 8-
EMOM X 8-
-88 x CLOSE STA
T NCE GOBLET SQUAT
TA AS
AT
EMOM X 8-
EMOM X 8
-88 X V-UPS
session 019

from session 010
EMOM x 8-
EMOM x 8-
TA
T ND/ PIKE PUSH-UP
EMOM X 8-
EMOM X 8-
EX ENSION
EMOM X 8-
-88 x STA
session 020
compare to your
EMOM x 8-
EMOM x 8-
EMOM X 8-
-88 x SEAT
A TOP)
EMOM X 8-
session 021
compare to your
EMOM x 8-
-88 x FRONT SQUAT
AT
AS
EMOM x 8-
EMOM X 8-
EMOM X 8-
session 022
compare to your
EMOM x 8-
-88 X STA
EMOM x 8-
-88 x FLAT
FLAT DB BENCH PRESS
EMOM X 8-
EMOM X 8-
-88 x SEAT LATERAL RAISES
EA ED LA
session 023
compare to your
EMOM x 8-
EMOM x 8-
EMOM X 8-
-88 x PENDLAY ROW
EMOM X 8-
-88 x STA
session 024
compare to your
EMOM x 8-
-88 X SNAT
A CH GRIP DEADLIFT
AT
EMOM x 8-
-88 x FRONT SQUAT
A
AT
EMOM X 8-
EMOM X 8-
session 025
compare to your
EMOM x 8-
EMOM x 8-
-88 x SEAT
EA ED DB PRESS
EMOM X 8-
EMOM X 8-
EX ENSION
session 026
compare to your
EMOM x 8-
-88 X SEAT
EA ED DB CURLS
EMOM x 8-
EMOM X 8-
EMOM X 8-
session 027
compare to your
EMOM x 8-
-88 X BACKK SQUAT
AS
AT
EMOM x 8-
EMOM X 8-
-88 x CLOSE STA
T NCE GOBLET SQUAT
TA AS
AT
EMOM X 8-
EMOM X 8
-88 X V-UPS
8 minute grillers
Iff you're still yearning for your fix of functional,

sweateat inducing, engine work, tack one of these
high intensityit , 8 minute finishers onto the end of
ity
yourr workout.
Iff yourr goals are serious muscle gains,

endeavourr to limit these to 2-3 sessions per
weekeek and ensure you're consuming adequate
protein and calories to aid in recovery
rry.
Strike the right balance and you'll emerge from

the other
er end of this programme big AND fast.
griller 001
EMOM X 8-
10 CALS AB
MAXX BURPEES IN REMAINDER*
SCORE= TOTA
T L BURPEES
TA
griller 002
8 MIN AMRAP-
MAXX DISTA
T NCE RUN/RIDE/ROW
TA
EMOM COMPLETE-
8 X PLAT
LA E GROUND-TO-OVERHEAD
SCORE= TOTA
T L DISTA
TA TTANCE COVERED
griller 003
EMOM X 8-
10 X KB SWING
10 X BURPEE
*PERFORM BOTH MOVEMENTS IN SAME MINUTE

griller 004
EMOM X 8-
25M SLED SPRINT PUSH

25M SLED REVERSE DRAG
25M SPRINT
*PERFORM ALL MOVEMENTS IN SAME MINUTE

griller 005
EMOM X 8-
10 X ALT
LT DB SNAT
A CH
AT
MAXX SPLITT SQUAT
A JUMPS IN REMAINDER*
AT
SCORE= TOTA
T L SPLIT SQUAT
TA A JUMPS
AT
griller 006
EMOM X 8-
50M SPRINT
50M BACKWARDS RUN
griller 007
EMOM X 8-
MAXX HANDSTA
T ND HOLD
TA
15 X BURPEES
*PERFORM MOVEMENTS IN ALTERNAT

A E MINUTES
AT
griller 008
EMOM X 8-
16/14/12/10/8/6/4/2O OF-
BURPEES
*MAXX EFFORT JUMP ROPE FOR BALANCE OF EACH

MINUTE
WHA
WH
HAT
AT NE
NEX
EXT
XT?
T?
'The EMOM Playbook' contains 100 unique
workout protocols of varying lengths,
divided into 6 categories-
(Total body training/ Upper/ Lower/
Push/ Pull/ Engine)
for ease of programming,
designed to take the guess work away
from your training.
included in your download

is a link to a free 15
page training templates
guide, helping you to
build your own programme
from the ground up.
CLI
CL
LIC
ICK
CK HE
HER
ERE
RE
A THIRTY DAY 'CHALLENGE' STRIPPING AWAY
EQUIPMENT TO THE ABSOLUTE BARE MINIMUM
FOR OPTIMAL PROGRESS WHILST INCREASING
INTENSITY, FOCUS, FREQUENCY AND HOPING
TO ACHIEVE AN UNDERSTANDING OF WHAT IS
TRULY 'NECESARRY' AND AN APPRECIATION OF
WHAT IS AVAILABLE TO US IN CONTRAST.
DESIGNED TO BE COMPLETED WITH JUST ONE

SINGLE PIECE OF EQUIPMENT. EVERYTHING
FROM SANDBAGS TO KETTLEBELLS AND
DUMBBELLS TO A KEG HAS BEEN UTILISED
SUCCESSFULLY
CLI
CL
LIC
ICK
CK HE
HER
ERE
RE
no system is perfect, but by employing the
principles in this guide in line with your
own goals, you'll find that you are able to
invoke physical improvements across a huge
spectrum of qualities, in a manner
that's economical and in many ways- enjoyable.
CLI
CL
LIC
ICK
CK HE
HER
ERE
RE
WELCOME TO THE SOCIAL DISTANCING
DUMBBELL CLUB.
Twenty single dumbbell (or

kettlebell) workouts to be
enjoyed whilst at least 2 meters
apart.
CLI
CL
LIC
ICK
CK HE
HER
ERE
RE
in this guide you'll find well over 100
calorie torching, muscle building,
performance enhancing workouts that will take
just 15 minutes, from first rep to last.
y
you're going to do more in fifteen minutes
than the average gym goer does in two
hours... and you're going to do it better.
CLI
CL
LIC
ICK
CK HE
HER
ERE
RE
a free 30 day progressive programme,
that will see you go from stregnth to
stregnth using only one dumbbell/
kettlebell and your bodyweight
FREE!
CLI
CL
LIC
ICK
CK HE
HER
ERE
RE
thirty free
bodyweight only
workouts
FREE!
CLI
CL
LIC
ICK
CK HE
HER
ERE
RE
free 30 day
progressive
sandbag
programme
FREE!
CLI
CL
LIC
ICK
CK HE
HER
ERE
RE

Emom 8 - Old School Wisdom, New School Gains

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Emom 8 - Old School Wisdom, New School Gains

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emom8

old school wisdom

the circulation of information

The late Vince Gironda is one of the most celebrated

8 sets of 8 reps, with minimal rest, using 2-3 exercises

Aside from the fact it’s pretttttty

-On that note- we tend to program *around* fatigue, by

8 being on the lower end of the spectrum means you can

-The pump. No furtrtrher explanation necessary

To create a protocol that combines more modern

256 high quality, working reps

There's no school like the old school.

Byy working with just a few variables, (weight

Take notee of your reps, as soon as you can

There will be prompts for each session on which

The following 'six week' guide has no

Follow each session sequentially l , lettttting your

However, do not skip any sessions in an atttttempt

Iff you're still yearning for your fix of functional,

Iff yourr goals are serious muscle gains,

Strike the right balance and you'll emerge from

compare to your notes

compare to your notes

compare to your notes

compare to your notes

compare to your notes

compare to your notes

compare to your notes

compare to your notes

compare to your notes

Iff you're still yearning for your fix of functional,

Iff yourr goals are serious muscle gains,

Strike the right balance and you'll emerge from

*PERFORM BOTH MOVEMENTS IN SAME MINUTE

25M SLED SPRINT PUSH

*PERFORM ALL MOVEMENTS IN SAME MINUTE

*PERFORM MOVEMENTS IN ALTERNAT

*MAXX EFFORT JUMP ROPE FOR BALANCE OF EACH

included in your download

DESIGNED TO BE COMPLETED WITH JUST ONE

Twenty single dumbbell (or

You might also like

-On that note- we tend to program around fatigue, by