Found this on the Power and Bulk board. Simple and effective.
- A 2-3 month base strength system, but by varying it can be used all year around
- Start out be selecting a weight that you can do 3x4 reps pretty easily, meaning the last set doesn't have to be that tight
- During the season strive to add sets and reps, aiming to do the 6x6 with slightly heavier weights than in the beginning. For example 3x4x200 kg -> 6x6x220 kg or 8x5x225 kg.
- Sets and reps can be something completely different, but aforementioned are suited mainly for more advanced lifters
- For a beginner I recommend slightly longer sets, for example 2x8 -> 4x10 for the first base strength season, and after that another season where you use the 3x4 -> 6x6 system
- The system works excellently for bodybuilders etc,. depending on the goals that season
- A variation that is really worth the try is to do this system with the goal of strength endurance (Volume increases and rest between sets becomes shorter). For example 4x10x150kg /2min -> 5x12x160/ 1½ min. This tends to really stimulate muscle growth.
- This system has been used with excellent success in many different sports and their strength training. One of the advantages for example is the high loads and the strength base it gives, with out that much of an affect to running speed or other type of training. This is mainly due to the fact that there is no need to do the sets to a bitter end. Of course infrequent testing of your limits etc., is OK.
- During the base strength season the ratio between heavy and light weeks is 3:1. In lighter weeks there are usually two alternatives
a.) Small volume, moderate power/output
b.) Moderate volume, small power/output
