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Programming 4,3,2,1 Weight?


#1

I found a random programme online and it has the rep and set scheme as such:

Sets: 4,3,2,1
Reps: 4,3,2,1

It also only gives one weight (top working set).

Anyone able to shed any light on this?

My thoughts:

I think it might mean 4 sets of 4 reps, 3 sets of 3 reps, etc. but with an advised rest of about 5 minutes, I’ll be in the gym all bloody day. I tried google and only really found reference to the 5,4,3,2,1 method. Obviously, this is only on reps, not sets, so am confused by the 4,3,2,1 on the sets.

Again, anyone able to shed any light on this?


#2

Found an answer not long after posting this:

Week one 4 sets of 4, week two 3 sets of 3, week three 2 sets of 2, week four 1 set of 1.


#3

Nice training program. Thanks for sharing that.


#4

that’s a shitty program.


#5

That’s only the reps and sets for one part of it. The rest was pretty self-explanatory.


#6

Haha I think this is Thor’s program and that is the peaking protocol, it just looks dumb out of context.


#7

yea I’ll clarify then.

Reducing volume and acclimating your CNS to very heavy loads in the 4-6 weeks leading up to a powerlifting meet makes sense.

This a shitty program for a beginner. Specifically, this is a shitty program for the OP.