If your training has started to feel overly complicated, the 1×4 method strips things back to basics. Built around minimal volume and high effort, the approach centres on just 4 exercises per session, each performed for a single working set.
Rather than spending hours in the gym accumulating volume, you focus on a small number of movements and push each one hard. According to Eric Evans, known as Average to Jacked on YouTube, the shift came after years of high-volume training. ‘I used to be like most gym bros who train for two hours a day. But over time, my progress stalled, and I was always dealing with injuries from working out so much.’
Each session is built around key movement patterns rather than fixed exercises, allowing flexibility depending on equipment and preference. ‘I don’t care as much about the exact exercise. I care about the movement pattern,’ says Evans. It’s a minimalist approach, but one that can still deliver hypertrophy – provided you’re training close to failure with good form.
What Is the 1×4 Training Method?How to Do the 1×4 Method
‘You train just three days a week, with a fourth optional day,’ says Evans. Each session includes:
4 exercises1 warm-up set at around 50%1 working set taken to failure
‘Each exercise has just 1 warm-up set at 50% of the working weight, then 1 working set where you push to failure with good form,’ he says. Work in a moderate rep range, typically 6-10 reps, and take the set as far as possible while maintaining control.
‘When the weight stops moving cleanly and you can no longer perform a full range-of-motion rep, that’s what I would consider failure.’
A typical weekly split might look like:
Day 1: Chest, shoulders, tricepsDay 2: LegsDay 3: Back, bicepsDay 4 (optional): Accessories and conditioning
Track your reps and aim to improve week to week. Evans says, ‘If you got 8 reps last week, your goal this week is going to be 9.’ Once you reach the top of your rep range, increase the load slightly and repeat the process.
Is Low-Volume Training Effective for Muscle Growth?
The method is simple and removes much of the decision-making that comes with programming. For more experienced lifters who can safely push close to failure, it can be a useful way to reduce training time while maintaining intensity. It may also suit those balancing training with busy schedules.
Research suggests there can be diminishing returns when it comes to volume. Some evidence indicates that around 5-10 sets per muscle group per week is effective for hypertrophy, while as little as 2 sets per week can support strength gains – meaning more minimalist approaches can still deliver results.
Like most low-volume methods, effectiveness comes down to how hard your sets are pushed and whether total weekly work is sufficient for your goals.
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