Q: I tried your 4×10 method on every exercise, and I’m amazed. The pump was incredible and my nervous system didn’t feel so hammered at the end of my workout as it has in the past. My question is, shouldn’t I do at least one warmup set on the more dangerous exercises, like squats?
A: In theory the first set or two in a 4×10 sequence should be a sufficient warmup. That’s because you use a weight you could get 15 reps with, but you only do 10. And you use that same poundage all the way through…
So the first set you get 10 reps easy; rest 30 seconds, then the second set you get 10, but it’s a little harder. Take another 30-second rest, then do your third set, which is a difficult 10. After another 30-second rest, your fourth set should be tough, and you should only get 8 or 9. If you get 10, congratulations, you get to up your weight at your next workout.
Now as you said, some exercises like squats, some types of presses, and many stretch-position exercises, like incline curls for biceps—are more dangerous and/or take extra coordination and nervous system sychronization. On those we like to do one light warmup set before attacking the 4×10 sequence. One lighter set is plenty…
We’ll take a weight that we could get about 20 reps with, but only do 10 slow, controlled reps. That gets our nervous system primed and coordination up to speed. It also seeds the tendons and ligaments for optimal power.
Not all exercises will require that one lighter warmup set. We recommend it for most big midrange exercises and most stretch-position exercises.
NOTE: For more info on the 4×10 mass-training method, see the 4X Mass Workout 2.0.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
The “New” Perfect Physique
You’ve probably believed that women go crazy over huge muscles. You’ve probably even aspired to look like Arnold at some point.
The picture of the perfect physique seems to have changed over the years…
There were several years when it seemed women preferred a leaner and smaller physique like Brad Pitt’s in Fight Club.
Luckily, that seems to have just been a fad, and a more muscular look has become more desired again. Not pro bodybuilder big, but something in between with good muscularity and chiseled detail…
Alain Gonzales refers to it as the “Athletic-Aesthetic” physique, and women go wild over it.
Check out Alain’s 12-week program here: