Double-Eight Strength Building Program

Wayne L. Westcott, Ph.D., Rita La Rosa Loud, B.S., Sheryl Rosa, B.S.
Until almost 1950, weight training was considered an undesirable and dangerous physical activity, especially for athletes. Although a small number of weight lifters and body builders exercised with barbells and dumbbells, this type of training was not accepted by physicians, physical education teachers or coaches. In the late 1940s, Dr. Thomas DeLorme and his Boston team of orthopedic surgeons were experiencing difficulties rehabilitating World War II veterans, so they tried a radically new medical approach. They developed and implemented a strength building program that proved highly successful for their seriously injured patients. Known as the DeLorme-Watkins protocol, this strength training program consisted of three progressive exercise sets based on the participants 10-repetition maximum (10 RM) weightload. Lets say that the heaviest resistance you can bench press is 100 lbs. Your first set requires 10 repetitions with 50 percent of your 10RM weightload, namely 50 pounds. This is a low-effort exercise bout that serves as a first-level warm-up. After resting for two minutes, your second set requires 10 repetitions with 75 percent of your 10RM weightload, namely 75 pounds. This is a moderate-effort exercise bout that serves as a second-level warm-up. After resting for two minutes, your final set requires as many repetitions as possible with your 10RM weightload, namely 100 pounds. This is a high-effort exercise bout that provides a strength-building stimulus for the contributing muscle groups.

Although quite conservative and time-consuming, the DeLormeWatkins protocol has proved to be as effective (or more so) than any other strength training system that we have researched with youth or adults. It was the industry standard for more than 20 years, and deservedly so. In 1970, Arthur Jones invented Nautilus cam-driven weightstack machines and established a recommended strength training protocol to be used with his equipment. Jones, fully aware of the excellent results attained with the DeLorme-Watkins program, decided to eliminate the two progressive warm-up sets and perform only the high-effort set for more time-efficient training. He also chose to use an eight to 12 repetition range rather than the 10 to 15 repetition range, thereby working with relatively heavier weightloads. Using Jones one set of eight to 12 repetitions training protocol, most exercisers could complete a 12-station circuit of Nautilus machines within 25 minutes. As effective as it was time-efficient, Jones singleset strength training program has been the best-known exercise protocol for the past 35 years. Regardless of the training protocol utilized, most participants eventually encounter a strength plateau. To facilitate further progress, many exercisers engage high-intensity strength training techniques, such as breakdown repetitions, assisted repetitions, slow-speed repetitions or pre-exhaustion sets. We have conducted numerous studies on these high-intensity exercise procedures, and found each to be productive for overcoming strength plateaus and achieving further muscle development.

Double-Eight Exercise Program

We recently experimented with a new strength training protocol that has proved even more effective for gaining strength and adding muscle. Called the Double-Eight Program, this protocol is a relatively time-efficient combination of the DeLorme-Watkins method and the Jones system. It has been exceptionally well-received by our participants, and the results have exceeded those of our other highintensity training studies. The Double-Eight Program is based on the subjects eight-repetition maximum (8RM) weightload, which is typically completed with approximately 80 percent of maximum weightload. Each exercise repetition is performed in about six seconds (two seconds lifting phase 2

and four seconds lowering phase), through a relatively full range of joint movement.

Set One
We begin with eight repetitions at 50 percent of the 8RM weightload, similar to the DeLorme-Watkins protocol. Although this is a relatively light warm-up set, it activates the neuromuscular system in preparation for a relatively heavy follow-up set. Due to the low effort required for the first set, we rest only 60 seconds before doing our second set.

Set Two
Our second set is performed with the 8RM weightload, and we perform as many repetitions as possible. Our subjects almost always complete more repetitions with their 8RM weightload when they first perform a preparatory set with 50 percent of their 8RM weightload. Like Jones, we have eliminated the second warm-up set with 75 percent of the 8RM weightload. Consequently, the time requirement for the light exercise set (50 seconds), recovery period (60 seconds), and heavy exercise set (50 to 60 seconds) is less than three minutes. As we typically do eight multi-muscle exercises per workout, the total training time (including a minute recovery between exercises) is about a half-hour.

Progression
To enhance performance improvement, we increase the 8RM weightload whenever nine repetitions can be completed in good form. To emphasize gradual progression, we generally add only 2.5 to 5.0 pounds of resistance to the previous weightload. In many cases, our participants increase their exercise weightloads every training session.

Frequency
Although brief, the Double-Eight Program is so physically demanding that we do only two workouts per week (typically Mondays and Fridays). This provides ample time for muscle recovery and remodeling, and reduces the risk of overtraining.

Exercises
We prefer a push-pull successive exercises. presented in Table 1. exercises that involve routine, pairing opposing muscle groups on Our standard eight-exercise program is As you will note, these are all multi-joint several major muscle groups.

Results
Our first two groups of Double-Eight Program participants trained twice a week for a period of eight weeks. As shown in Table 2, this program produced excellent results in the areas of body composition, weightstack exercises and bodyweight exercises. On average, the 23 subjects increased their lean (muscle) weight by about three pounds, decreased their fat weight by almost three pounds, increased their leg press weightloads by about 40 percent, increased their chest press weightloads by about 30 percent, improved their chin-up performance by almost three repetitions, and improved their bar-dip performance by six repetitions. As an indication of their consistent progression, you will note that the participants increased their leg press weightloads by 80 pounds in 16 training sessions (twice a week for eight weeks), averaging five pounds more resistance every workout.

Summary and Application

The Double-Eight Program is a basic and brief strength training protocol that features a low-effort preparatory set with 50 percent of the 8RM weightload, followed by a high-effort stimulus set with the 8RM weightload. We recommend a 60-second recovery period between the successive sets, as well as between the different exercises. We have had excellent results with this structured and supervised 30-minute high-intensity training program. Our participants favorable response to the Double-Eight Program may be related to the following factors: l. Limited number of exercises, each of which involve several major muscle groups. 2. Alternating sequence of pushing and pulling exercises. 3. Neuromuscular facilitation of the prime-mover muscles resulting from the preparatory, low-effort exercise set. 4

4. Focus on one high-effort set of each exercise. 5. One-one-one training sessions encouraging instructors. If you are currently encountering a strength plateau, give the DoubleEight Program a try for the next few weeks. Like us, you may find that this simple modification of the DeLorme-Watkins and Jones training protocols provides a productive stimulus for further strength development. Wayne L. Westcott, Ph.D., CSCS, is fitness research director at the South Shore YMCA in Quincy, MA and author of 20 books on strength training.

Table 1. Strength Training Programs for Advanced Exercisers Strength Exercise Leg Press Chest Press Pulldown Incline Press Seated Row Shoulder Press Chin-Up Bar-dip Major Muscle Groups Quadriceps, hamstrings, gluteus maximus Pectoralis major, anterior deltoids, triceps Latissimus dorsi, posterior deltoids, biceps Pectoralis major, anterior deltoids, triceps Latissimus dorsi, posterior deltoids, biceps Deltoids, upper trapezius, triceps Latissimus dorsi, posterior deltoids, biceps Pectoralis major, anterior deltoids, triceps Set One 8 reps. with 50 percent 8RM weightload 8 reps. with 50 percent 8RM weightload 8 reps. with 50 percent 8RM weightload 8 reps. with 50 percent 8RM weightload 8 reps. with 50 percent 8RM weightload 8 reps. with 50 percent 8RM weightload 8 easy reps with assistance 8 easy reps with assistance Set Two 8 reps. with 8 RM weightload 8 reps. with 8 RM weightload 8 reps. with 8 RM weightload 8 reps. with 8 RM weightload 8 reps. with 8 RM weightload 8 reps. with 8 RM weightload 8 hard reps. with or without assistance 8 hard reps. with or without assistance

Table 2. Results of Strength Training Program with Advanced Exercisers Fitness Component Lean Weight Fat Weight Leg Press Chest Press Chin-Ups Bar-Dips Beginning 126.4 lbs. 32.9 lbs. 209.0 lbs. 93.1 lbs. 4.4 reps 7.5 reps Ending 129.8 lbs. 30.4 lbs. 289.0 lbs. 120.0 lbs. 7.2 reps 13.5 reps Change +3.4 lbs* -2.5 lbs.* +80.0 lbs.* +26.9 lbs.* +2.8 reps* +6.0 reps*

* statistically significant change (p < .05) (23 participants)