If you’re looking for an innovative and effective method to sculpt your body and increase muscle strength, the 3-7 method could be the solution for you! This training approach focuses on short but intense series that stimulate muscle growth and conditioning.
What does the 3-7 method involve?
The 3-7 method is based on a progressive overload within the same series. Here’s how it works:
- Use a load of about 70% of your maximum.
- Perform 5 mini-sets consecutively, increasing the number of repetitions in each set.
- Take a short 15-second pause between each mini-set.
- The repetition sequence is: 3-4-5-6-7, for a total of 25 repetitions.
- Rest for 3 minutes and repeat the entire process, for a total of 3 rounds.
This approach is ideal for building strength, muscular endurance, and improving neuromuscular control.
Example weekly workout plan with the 3-7 method
This plan is designed to train all major muscle groups within a week.
Monday – Chest and Triceps
- Flat bench press with barbell
- Incline bench press with dumbbells
- Incline bench flys
- French press with barbell
- Cable push-downs
Tuesday – Back and Biceps
- Pull-ups
- One-arm dumbbell rows
- Seated cable rows
- Barbell curls
- Hammer curls with dumbbells
Thursday – Legs
- Barbell squats
- Dumbbell lunges
- Lying leg curls
- Calf raises
Friday – Shoulders and Abs
- Military press with barbell
- Lateral raises
- Front raises with dumbbells
- Ab wheel rollouts
- Crunches on an incline bench
Practical Tips
- Warm-up: Start each session with 10 minutes of light cardio and one warm-up set for each exercise.
- Stretching: End with stretching to prevent muscle tightness and improve mobility.
- Recovery: Give your body the necessary time to recover, aiming for good sleep and a balanced diet.
Try it for 6-8 weeks and see how your body responds to this technique! Remember, consistency is key to achieving your goals. Let me know how your training goes!