There are some set-rep schemes that I tend to favor over others. I like them because they’re mentally stimulating and physically challenging. Moreover…
…I like them because they’re EFFECTIVE!
One method that allows great strength gains is the Four Percent Solution.
Done correctly, it will produce a 10% strength gains over 6 workouts. That’s going from a 100lbs 7RM to a 110lbs 7RM in 6 workouts. Or for those of you metric inclined that’s going from a solid squat 5RM at double bodyweight (for a 100kg gorilla) to a 227,5kg 5RM! (You will learn more on how to compute the numbers specifically for squats, as you are not squatting your whole body weight. But more of that later!)
It’s effective regardless of where you are in the bodybuilding hierarchy: you can be a rank beginner, or master of the universe.
It will get your heart rate going, your muscles growing and the strength gains coming…
I recently gave a private seminar in Montreal for a small dedicated group of strength coaches led by Eric Falstrault of The Strength Code fame.
Over three days of private teaching, we spent 70% of the time discussing individualization of program design. Even though the trainers were advanced, they had a very deep interest in learning more about making precise and individualized recommendations in terms of loading parameters.
Strength Gains Solutions: A Closer Look…
The Four Percent Solution involves a set pattern of progression. In a nutshell, you’ll increase the amount of resistance by 4 to 5% each workout, while simultaneously reducing the number of reps by one each time. After you recover from the sixth workout, you’ll have increased your strength in each lift by approximately 10%!
People in the know in the field of strength training realize that the number of reps is the loading parameter to which an individual adapts the fastest, and the Four Percent Solution takes advantage of this fact. I’m sure people like Tony Little have no idea what I’m talking about, but no matter. The Four Percent Solution is based on the principle, “success breeds success”.
Whenever people achieve goals, whether it’s in business or athletics, testosterone levels rise. When T levels rise, your recovery ability improves. And, because you recover more quickly, you make more gains. Because you have more gains, you have more success and you make more testosterone, and so on and so on.
Before I give examples of the workout, let’s talk about the loading parameters of the Four Percent Solution.
The Intensity Zone
Select a 3-rep bracket to start the cycle. The number of reps should fall between 3 and 8. For instance, choose to do sets of 3-5 reps, 4-6 reps, 5-7 reps, or 6-8 reps. The decision is somewhat arbitrary; just make sure you write down the rep bracket you selected and stick with if for the duration of the program.
The tempo (the time it takes you to complete one rep) should be the same throughout the 6 workouts of the phase. Depending on your goal, the total time under tension per set determines the chosen tempo. For example, if mass is your goal, the set should last at least 40 seconds. If relative strength is the desired goal, the total length of the set shouldn’t exceed 20 seconds.
Let’s say the rep bracket you selected is 6 to 8 reps and your goal is to build functional hypertrophy. That means that it should take at least 20 seconds to do your 6 to 8 reps. Therefore, a suitable tempo for a set of six might be 3210, where 3 is the number of seconds it takes to lower the weight; 2 is the number of seconds you pause in the bottom position; and 1 is the number of seconds it takes to raise the weight. The 0 stands for not taking a pause at the top. Therefore, each rep would take about 6 seconds and since you’d be doing 6 reps, 6×7 equals 42. That means your total time under tension would be 42 seconds for that particular set.
In order to allow the phosphagens to nearly replenish and give the central nervous system enough time to recover and be able to activate the high-threshold fibers again, you need to rest 3 to 4 minutes between sets.
It may be difficult for many of you to take that much rest, but believe me, your discipline will pay big dividends in the long run. In fact, failure to take adequate rest between sets will negate the positive effects of this program. I recommend using a stopwatch that beeps after the rest interval is over. As a note, strength athletes generally rest between 4 and 5 minutes after sets of the Power Clean or other Olympic lifts. The technical element of these lifts is much greater than that of conventional lifts; thus the demands on the nervous system are much greater.
Number of Exercises
I don’t recommend doing more than 2 exercises per body part because you’ll be doing a high number of total sets
I recommend that you select compound exercises that recruit a lot of muscle mass. Therefore, exercises like rows, squats, deadlifts, or presses are the best choices for strength gains on this method. Hopefully, you can use at least 100 pounds in a given exercise because it makes the math easier. It also makes it easier to change the weight since 1 1/4 pound plates are a rarity. Of course if your strength levels are low, you can always use Fractional Pates to meet the 4 to 5% weight increase. Eleiko also makes 1 ¼ pound plates which permits you to make even more precise jumps when combined with the Eleiko kilo plates
Work every body part once every 4 to 5 days. Here’s one possible split:
- Day 1: Chest and Back
- Day 2: Legs and Abs
- Day 3: Off
- Day 4: Shoulders and Arms
- Day 5: Off
This program is designed to be used for 6 workouts per body part.
Do your initial workouts with the chosen number of reps and the predetermined weight. You’ll then increase the load by 4 to 5% every workout for two workouts in a row. Concurrently, you’ll also reduce the target reps by one rep for every weight increase. Then, after the third workout, you’ll reduce the weight 4 to 5% but bring the number of reps back to the original starting point. If you’ve done this correctly, you’ll have reached strength gains of 4-5%.
If you’re confused, I don’t blame you, so let me offer an example:
The Four Percent Solution in Numbers
Let’s say you have a weak brachialis muscle and you want to improve your reverse curl strength. And, for the sake of this example, we’ll say your best performance for the reverse curl is 100 pounds for 7 reps.
This is what your rep/set cycle would look like:
Workout 1: 4-5 sets x 7 reps at 100 pounds
Workout 2: Increase the weight from the last workout by 4-5 percent and do 1 rep less per set:
4-5 sets x 6 reps at 104-105 pounds
Workout 3: Increase the weight from the last workout by 4-5 percent and do 1 rep less per set:
4-5 sets x 5 reps at 108-110 pounds
Workout 4: Use the load you used in workout #2 for the workout #1 rep target. In this case, you’re shooting for:
4-5 sets x 7 reps at 104-105 pounds
If you achieve your goal, it means you’re already 4-5% stronger! Halfway to our target strength gains
Workout 5: Use the load used in workout #3 for the workout #2 rep target:
4-5 sets x 6 reps at 108-110 pounds
Workout 6: Increase the weight from the last workout by 4-5 percent and do 1 rep less per set:
4-5 sets x 5 reps at 115 pounds
By logical extension, if you did workout 7, you’d now be able to do 7 RM (repetitions maximum) with 110 pounds! That’s a 10% percent increase in strength over 6 workouts, and that’s excellent! (I don’t actually map out the seventh workout because it would just be an exercise in vanity-the nervous system typically adapts to any workout program in 6 workouts and after that, it’s time to move on to another type of program.)
Obviously, because of neuromuscular fatigue, you won’t be able to achieve your rep target every set, but as long as you hit your goal on the first set of every workout, you’re doing fine.
The Four Percent Solution Applied to Squats
Biomechanists have determined that when you do a squat, you’re in fact squatting 75% of your bodyweight, plus the load on the barbell (Although it seems like you’re squatting all of your bodyweight, you’re not. After all, the legs are lifting the upper body; they’re not lifting themselves off the ground). Keep that in mind when you adjust your squat poundages up by 4%. For instance, let’s say you weigh 100 kg and you’re squatting 200 kg for 5 reps. When increasing the weight four percent from workout to workout, the load increases would look like this:
Weight increase: 4% (load of barbell + (75% x bodyweight))
Weight increase: 4% (200 kg + (75% x 100 kg)Weight increase: 4% (200 kg + 75 kg)
Weight increase: 11 kg
So, in this particular case, a 4% increase would bring our hypothetical 100 kg bodybuilder’s load to 211 kg for his sets of 4 in his next workout.
Tips for the Four Percent Solution
In order to perform this program properly, I strongly urge you to keep a detailed journal of the exact number of sets and reps performed, load used, and rest interval taken. Furthermore, only count the reps done in strict form. Go ahead and do forced reps for the last rep of every third workout, but don’t count them as complete reps.
I hope that the Four Percent Solution isn’t too confusing. I think that you’ll find it well-worth all the head scratches and furrowed brows it took to figure it out, though.
In any event, if there’s such a thing as one singly unifying theory of training as Mike Mentzer claims, it’s that the best system is the one that constantly changes. As your body adapts, it’s recovery ability increases. Therefore higher levels of volume and intensity of training are needed to ensure further strength gains and growth.
Coach Charles R. Poliquin