With this type of training do you do 4 sets with short breaks between sets (max 60 sec.). As a starting point for the session you use a weight you can do 6 reps with. A training session would then be as follows:
Set 1: 10 reps @ 50% of 6RM
Set 2: 8 reps @ 75% of 6RM
Set 3: 6 reps @ 100% of 6RM
Set 4: 15 reps @ 35% of 6RM
Calculator for the program.
