The quick intervals used within the 3/7 methodology are believed to induce a larger quantity of cumulative fatigue-related metabolites akin to lactate, hydrogen ions, and inorganic phosphate.

Sound vaguely acquainted? It is precisely the mechanism attributed to the success of blood circulate restriction coaching (while you wrap rubber bands round a muscle earlier than doing a set).

The incremental group of reps inside every set can be thought to play a job in inducing larger accumulation of metabolites, significantly within the fifth set (of the primary “spherical” of reps), the tenth set (on the finish of the second spherical), and set 15 (which you hit on the finish of the third spherical, assuming you have not missed but).

All of this metabolic stress initiates anabolic signaling that results in muscle hypertrophy.

Solely two research have been carried out utilizing the three/7 methodology (the primary of which was chosen as a finalist for “Paper of the 12 months” on the annual assembly of the American School of Sports activities Drugs), however each confirmed convincing outcomes.

Laurent, et al. in contrast the three/7 methodology with two extra conventional coaching strategies. They divided 38 wholesome younger males into three separate teams. Every group educated bench press twice per week for 8 weeks:

• Group A used a 4×6 protocol (4 units of 6 repetitions).
• Group B used an 8×6 protocol (8 units of 6 repetitions).
• Group C used the three/7 protocol.

Every group used 70% of their 1RM and rested 150 seconds between units (or, within the case of the three/7 methodology, between rounds).

• The 4×6 group improved their 1RM by 21.8%.
• The 8×6 group improved their 1RM by 35.9%.
• Group 3/7 improved their 1RM by 29.8%.

Though group 3/7 didn’t “win” the competitors, they nonetheless confirmed fairly strong outcomes. Be aware, too, that this examine solely used a 3/7 coaching spherical as an alternative of the three rounds initially proposed by Emmanuel Legeard when he devised the strategy.

Stragier, et al. additionally in contrast the three/7 methodology with one other basic set/rep scheme (8×6), this time specializing in biceps curls and assessing each power and muscle thickness.

Forty-three untrained topics, divided into two teams, educated machine biceps curls twice per week for 12 weeks. Nevertheless, in contrast to the Laurent examine described above, the topics on this examine carried out two rounds of three/7 coaching as an alternative of 1.

As within the Laurent examine, each teams used coaching weights that approached 70% of their 1RM.

This time, 3/7 made it to the highest. It resulted in 75% extra biceps development and 83% extra power positive factors than the 8×6 protocol, probably because of the extra spherical of metabolic stress induced by utilizing a second spherical of three/7 coaching.

The research are fairly convincing, however you’ll have observed that they did not use skilled weight trainers. That sours the outcomes a bit as a result of, effectively, you might practice novices on Campbell’s soup cans after which have them use Progresso Wealthy and Hearty soup cans, and even that quantity of anemic coaching would lead to some vital positive factors in power. and hypertrophy.

Nonetheless, the speculation behind any such metabolic stress coaching appears strong. It may work very effectively for knowledgeable trainees, significantly in the event that they do three rounds of the three/7 methodology (for a complete of about 75 reps!) as an alternative of the one or two used within the research.

One distinct benefit of the three/7 methodology that you could be not have thought-about is time effectivity. A coaching spherical of three/7 takes 2-3 minutes, whereas doing 8 units of 6 would most likely take round 20 minutes.

In fact, including extra 3/7 rounds of coaching would add to that 2 or 3 minute complete, but it surely’s nonetheless a fairly fast exercise.

If you wish to do 3/7 of coaching to go for a journey, respect these essential factors:

1. Decide the appropriate weight (roughly 70% of your 1RM, which usually equates to a weight you are able to do for 12 reps or so). You will know you are utilizing the proper weight if you happen to do not hit the prescribed reps on the final one or two inside units of rounds two or three.
2. Permit solely 15 seconds between every “intra-set” and permit 150 seconds (two and a half minutes) between rounds.
3. Skilled trainees will most likely must do 3 rounds to get the utmost advantages.

And whereas the research on the three/7 methodology solely used two workout routines (Smith machine bench press and machine bicep curl), there is no obvious purpose why it would not work effectively with any physique half or any typical train, with the attainable exception of nut busters like squats or deadlifts.