You can construct muscle 100 alternative ways—switching up your reps, going heavier or lighter, and even sticking to body weight strikes. But for those who’ve been at it for years and also you’re bored or caught on a plateau, it’s time to vary the sport. The repair isn’t reinventing your whole routine; it’s discovering the best tweak. Enter the 3/7 training methodology: an unconventional strategy constructed to blast by means of plateaus and pack dimension onto your body quick.
According to Saveon Bolton, NASM-certified private coach for The Edge Fitness Clubs, this method has been making main waves within the private training and strength teaching group “for its impressive hypertrophy outcomes.” We spoke with the professionals and are right here with every part it is advisable to know to get started.
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What Is the 3/7 Method?
“The 3/7 training method is an exciting and unique approach to resistance training,” says Nico Gonzalez, Balanced Body educator, licensed private coach at Balanced Body. “It focuses on a specific structure of repetitions and rest intervals that sets it apart from the traditional set/rep formats often used for building muscle. This method can really spice up your workout routine and offer some fantastic benefits.”
The 3/7 method is structured like this. You will full one prolonged set, which is made up of 5 mini sets. Increase the reps for each set—3, 4, 5, 6, 7—with a 15-second relaxation interval between each.
“Unlike traditional hypertrophy methods (e.g., 3–4 sets of 8–12 reps with 60–90 seconds of rest), the 3/7 method accumulates fatigue rapidly, maximizing time under tension and metabolic stress,” explains Bolton.
While the 3/7 methodology can be utilized for each compound and isolation exercises, Bolton favors the latter.
“Isolation movements tend to be safer and more effective due to the cumulative fatigue involved,” he says. “Compound movements like bench press or squats are possible but should be used with caution due to form breakdown under fatigue. Ideal options include biceps curls, leg extensions, lateral raises, and triceps pushdowns.”
What Makes It Effective for Muscle Growth
According to Gonzalez, there are a number of key explanation why the 3/7 is efficient for quick muscle progress.
- Varied Load: Alternating between lighter and heavier weights promotes hypertrophy and strength good points.
- Lengthened Time Under Tension: This methodology retains your muscle groups engaged and burning for longer intervals of time.
- Metabolic Stress: This means higher recruitment of muscle fiber and a constructive hormonal response.
“The short rest intervals and progressively increasing reps drive muscular fatigue, metabolic stress, and tension in a very short period. These are all key drivers of hypertrophy. By extending the total time under tension and pushing muscles close to failure, the 3/7 format stimulates both sarcoplasmic and myofibrillar hypertrophy,” Bolton provides.
Related: The 6-12-25 Method: A Smarter Way to Build Muscle With Volume
Who It’s Best For
Both Bolton and Gonzalez agree that the 3/7 methodology could be extremely efficient, nevertheless it’s most fitted for intermediate to superior lifters. Beginners shouldn’t be stunned to really feel challenged by the depth. Above all, security is essential.
“If you’re eager to give it a go, just remember to prioritize proper form and start with lighter weights,” Gonzalez says. “This way, you can build a solid foundation and avoid any injuries while still enjoying the benefits of this exciting training method! You’ve got this!”
Mistakes To Avoid
When performing the 3/7 methodology, be aware of the under:
- Stick with ~70 to 75 % of your one-rep max; lifting too heavy can lead to failure early on within the sequence.
- Limit relaxation intervals to fifteen seconds between sets.
- Maintain stable type and strict method; breakdown happens with gathered fatigue.
- Don’t overuse the 3/7 methodology, as it may be taxing in your body. Limit it to 1 to 2 exercises every session—do not use it all through your whole exercise.
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