The Reset: Why I’m Choosing Smart Volume Over Heavy Lifting Right Now
The fitness journey isn’t always linear. There are times we pause, slow down, or coast. Life happens, seasons shift—and while rest is part of the process, getting back in motion with purpose is where the magic is.
This past week, I didn’t jump straight back into 135 lb squats. I didn’t load up the bar to “prove” anything.
I went with something smarter: 8×8 barbell squats at 95 lbs—just enough to reawaken strength without overdoing it.
What Is the 8×8 Method?
8×8 squats = 8 sets of 8 reps with moderate weight and short rest periods (around 30–60 seconds).
It’s not about maxing out. It’s about building volume, reestablishing form, and staying under controlled tension long enough to spark growth—both in the body and the mindset.
Originally popularized by Vince Gironda, this high-volume protocol is ideal when you want to:
Rebuild a training rhythm
Improve muscular endurance
Focus on form and time under tension
Get a solid pump without joint stress
Stay consistent after a break
It’s not flashy. It’s not trendy. But it works.
Why This Method Right Now?
I’ve done heavy squats. I’ve hit 10x10s. But coming back after time off isn’t about testing limits—it’s about reconnecting with my body’s capacity.
Here’s what 8×8 gives me right now:
A rhythm reset: Repeating 8 clean reps across 8 sets builds flow and focus.
Mental momentum: You feel the burn, but it’s manageable—enough to stay locked in without burnout.
Time under tension: One of the most overlooked drivers of hypertrophy (glute and quad growth included).
Low ego, high effectiveness: No maxing out, just muscle activation with intention.
How I Structured this Barbell Squat Routine:
Barbell Setup: 25 lb plates on each side + 45 lb bar = 95 lbs
Sets & Reps: 8 sets of 8 reps
Rest Time: 45 seconds
Tempo: 2–1–2 (down–pause–up)
This is about quality over quantity, and rhythm over rush. Each set reminds me I’m in control of the comeback—not rushing it, just owning it.
And by the way, this is over 100 squats if you are participating in my Squats Challenge!
Final Thoughts: You Don’t Have to Start Over. Just Start Smart.
There’s something powerful about showing up for yourself without pressure to go “hard.”
You can be in motion without being in overdrive. You can rebuild strength without maxing out.
If you’ve been off your usual routine, consider this your reminder: You’re not behind—you’re just rerouting.
This 8×8 method has helped me return to the bar with confidence and care. Not to prove anything—just to stay the course.
If you try it, let me know how it feels. You don’t need to max out to get results—you just need to move with intention.
Stay the course.
The journey isn’t always perfect—but when you move with intention, the results follow.
If you’re easing back in like me, give the 8×8 barbell squat method a shot. It’s not about going heavy—it’s about going smart. Rebuild your rhythm, activate those glutes, and keep it pushin’. 🍑
🚀 What’s Next?
🔥 Try the full workout and see how strong you feel after!
🔥Tag @kiatheceo when you crush it.
🔥 Text JOIN to (754) 816-8473 to get at-home workouts & motivation!
➡️ Want personalized training?
Make sure you are subscribed for my training program launch. And get free workouts while you’re at it! Simply text JOIN to (754) 816-8473 (no fluff—just cake work).
