3x4

[bud_2005]

The want to follow a 3x4 workout routine. I've heard you need to warmup before lifting heavy. So when someone says follow a 3x4 does that mean I do a set of for example 15, and then do 3 sets of 4? Or something different?

 

[Quiksilver]

12 x 10%
6 x 20%
3 x 40%
1 x 60%
1 x 80%
1 x 90%
4 x 100%
4 x 100%
4 x 100%

(3 max sets)

 

[bud_2005]

Really? I'll be in the gym for hours if I follow that. I lift for about an hour and thats doing 3 sets of each lift.

 

[mrRuckus]

Warming up properly will INCREASE your work set ability.

You're not just warming up the muscles and other tissues. You're preparing the nervous system.

And kerpal said it. Don't take rest between the first few warmups and a bit longer between the higher reps.

Squats
If i'm doing 300 for sets I would do:
45x10
135x5
185x3
225x2
275x1
worksets

If i were maxing out at 340 i would do
45x10
135x5
185x3
225x2
275x1
315x1
340x1

More weight = more warmups
Take reasonably equal jumps between sets.
No need to be exact with any percentages.
Higher weight warmup set = lower reps

I just start with the bar no matter the lift. The one rep warmups are prepatory sets that ready the CNS for the big lift to come. They WILL make the worksets, especially a max, 'easier.'


Deadlift 350x5
135x5
185x3
225x2
275x2
315x1
335x1
350x5


Ever do something like this:
Squats 1x3, 1x10
first set: 300 lbs
second set 225 lbs

You used 225 as a warmup up to 300. It felt a difficult and you needed a bit of an effort at the time while you're cold. You do the 300 lb set. You come back down to the 225 for 10 reps. You unrack it and it feels like nothing. The first 5-6 reps absolutely FLY up compared to the warm up earlier. Your CNS is alert and knows what you want it to do.

High rep warmup sets are stupid. You don't want to tire anything out. You want to 1. warm up. 2. prepare CNS. That's it. Higher reps will fatigue.