110×4: The Ultimate Workout Routine for Weightlifters
Are you tired of the same old workout routine and looking to challenge yourself? Look no further than the 110×4 workout routine. This intense program is designed to push weightlifters to their limits and deliver rapid results.
What is 110×4?
The 110×4 workout routine involves performing four sets of 110% of your one-rep maximum (1RM) weight. This means that you'll be lifting heavier weights than you're used to, but with fewer reps. The goal is to complete four sets of the given weight, with a minimum of 30 seconds rest in between sets.
How to Perform 110×4
- Determine Your 1RM: Before starting the 110×4 routine, you need to determine your one-rep maximum weight for each exercise. This will give you a baseline to work from.
- Calculate Your 110% Weight: Once you have your 1RM weight, calculate 110% of that weight. This will be the weight you'll be lifting for the 110×4 routine.
- Perform Four Sets: Using the calculated weight, perform four sets of the given exercise. Rest for a minimum of 30 seconds between sets.
- Increase Weight Gradually: As you get stronger, increase the weight gradually to continue challenging yourself.
Benefits of 110×4
Increased Strength
The 110×4 routine is designed to help you build strength rapidly. By lifting heavier weights, you'll be challenging your muscles and forcing them to grow stronger.
Improved Muscle Endurance
The high-intensity nature of the 110×4 routine means that your muscles will be working harder for longer. This will help improve your muscle endurance and reduce fatigue.
Enhanced Mental Toughness
The 110×4 routine is mentally demanding, requiring you to push through pain and discomfort. Completing the routine will help build your mental toughness and discipline.
Sample 110×4 Workout Routine
Here's a sample 110×4 workout routine to get you started:
- Squats: 110% of 1RM x 4 sets
- Bench Press: 110% of 1RM x 4 sets
- Deadlifts: 110% of 1RM x 4 sets
- Barbell Rows: 110% of 1RM x 4 sets
Conclusion
The 110×4 workout routine is a challenging and intense program designed to help weightlifters build strength and muscle endurance rapidly. By following the routine and gradually increasing the weight, you'll be able to achieve rapid results and take your workouts to the next level. So, are you up for the challenge?
