4-Hour Body: The Unofficial Review Guide



4-Hour Body: The Unofficial Review Guide

Getting Stronger

Getting Stronger (p.405)

Effortless Superhuman (p.406)

The Effortless Superhuman Protocol (p.408) (3x per week)

  • Dynamic stretching before each session ("over-unders," detailed later).
  • One of the following, five minutes rest between sets:
    • Bench press:1 2 - 3 sets of 2 - 3 reps or
    • Push-ups: 10 - 12 reps2
  • Conventional deadlift to knees, 2 - 3 sets of 2 - 3 reps at 85 - 95% of 1-repetition max (1RM). Time under tension should be less than 10 seconds per set. For deadlift sets:
    • Plyometrics are performed immediately after the end of each set (box jumps3 of various heights × 4 - 6 reps)
    • Take five minutes rest in between sets, with the five-minute countdown starting after plyometrics
  • Core exercise, 3 - 5 sets of 3 - 5 reps (isometric holds)
  • Static stretching
  • This strength training protocol allows running immediately after strength training, eliminating the need for a time-consuming split training. No lifts are done to failure.
  • Besides "over-unders" performed prior to the first exercise, there are no warm-ups in the workout. Over-unders are executed as follows:
    • Using a power rack or hurdles, set one pin/hurdle to approximately 30 - 32 inches and the other at waist height. Squat low enough to step sideways under the lower pin/hurdle, then immediately step over the higher one. That is one repetition.
    • Do not use your hands or put them on your legs.
    • Repeat six to seven times. Then move directly into work sets.
  • To estimate your 1-rep max (1RM) in a given exercise, just multiply your 5-rep max weight x 1.2.
  • The Basic Rule: Less Than 10 Seconds
  • As a general guideline, we don't want time under tension for exercise sets to exceed 10 seconds, as we want to minimize lactic acid production.
  • Though lactic acid (often felt as muscle "burn") can be helpful in some circumstances, it can also delay recovery.

The New and Improved Trinity (p.412)

  • COMPETITION CONDITIONING - get speed up by walking, as fast as possible for 15 minutes, 3 times per week.
  • MAXIMAL STRENGTH - perform the following workout three times per week with 5 minute rests per set. (page 414 has illustrations and photos)
    • Dynamic stretch before each session: over-and-unders × 6 - 7 reps, no more than 5 minutes. No static stretching.
    • One of the following at each session (time under tension should be less than 15 seconds per set):
    • Bench press: 1 set of 2 - 3 @ 95% 1RM, followed by 1 set of 5 @ 85% 1RM or
    • Push-ups: 10 - 12 reps (same as in earlier program)
    • If you choose bench press and if equipment permits, perform plyometrics (four to five reps) immediately after bench-press sets.
    • Deadlift, 1 set of 2 - 3 @ 95% 1RM, followed by 1 set of 5 @ 85% 1RM.
    • Core exercise: the Torture Twist, 3 - 5 sets of 3 - 5 reps (30 seconds between sets).

The Rule of 10 Reps (p.419)

  • Use two to three "global" compound exercises (e.g., the deadlift and the bench press).
  • Lift three times a week (e.g., Monday, Wednesday, and Friday). Do your conditioning and supplementary work on separate days, practice your sport skills six days a week, and take one day off completely.
  • Focus on sets of two or three reps. Two reps is the most preferred rep choice of theRussian National Weight Lifting Team.
  • In all cases, complete approximately 10 reps per lift per workout (e.g., three sets of three, five sets of two, etc.).
  • Never train to failure, and always leave at least one to two reps "in the bank."
  • Rest for five minutes between sets.
  • Finish your workout feeling stronger than when you started.

Eating the Elephant: How to Add 100 Pounds to Your Bench Press (p.425)

  • Bench press will be trained once per week, and in each session, you will train three grips: competitive grip, the most powerful grip; wide grip, which builds starting power; and narrow grip, which builds finishing power.
  • 12 week phase I press cycle is charted on page 427.
  • 6 week phase II is charted on page 429.
  • 9 week phase III is charted on pages 429-430.

4-Hour Body: Recommended Products

Yerba Mate Tea
Fat Reducing Tea
Yerba Mate Tea
eBay
Kettlebells
Kettlebells
Kettlebell Workout Ball
eBay
BOSU Ball
BOSU
BOSU Ball
eBay
ChromeMate Supplements
ChromeMate supplement
ChromeMate Supplements
eBay

4-Hour Body, By Tim Ferris - Review Guides