If you have read my previous articles you will know there are some things I am passionate about when it comes to fat loss: building muscle is key, and achieving this with big bang for your buck compound exercises like squats and deadlifts.

You may be a little unsure on how to incorporate these into a program, so here is my client INBA bikini competitor Anika Moore post comp preparing for her upcoming photo-shoot using the 8, 8, 16 method.

If you have read my previous articles you will know there are some things I am passionate about when it comes to fat loss: building muscle is key, and achieving this with big bang for your buck compound exercises like squats and deadlifts.

The 8, 8, 16 method works the same muscle group accompanied with short rest periods which will increase growth hormone turning your body into a fat burning furnace…perfect for anyone looking to achieve the ideal body comp!

So how do you implement this into your workout? In each workout, you choose 3 exercises that target the same muscle group, working two major muscle groups in each session. The first exercise in each tri-set will be done for eight reps, followed by 10 seconds’ rest. The same goes for the second exercise, and then the third will be 16 reps followed by two minutes’ rest.

For Example:

A1 Deficit Deadlift 4 x 8 10 sec rest
A2 Bulgarian Split Squat 4 x 8 10 sec rest
A3 Leg Press 4 x 16 2 min rest
B1 Front Squat 4 x 8 10 sec rest
B2 Pendulum Squat 4 x 8 10 sec rest
B3 Med Ball Slams 4 x 16 2 min rest

As you fatigue you transition from the most challenging exercise to the least challenging allowing you to keep working hard without burning yourself out.

This allows you to train both heavy and light gaining the maximum amount of accumulated fatigue per body part.

If you are a beginner then change the body part for A series and B series, for example A series may be legs, and B series may be back.

Happy Training!