Many gym goers don’t mind working hard if they can ultimately add muscle via the routine they’re on. The popular, and fairly new, 3/7 strength training method does just that! Many of the training programs, however, circulating around gyms don’t always end up building muscle for different reasons. Gym goers, for the most part, understand the need for high intensity and volume (sets x reps. x load). Especially when a building phase is called for in a training plan.
The majority of individuals who workout like to use a traditional sets and repetitions based training program. Meaning, performing a Barbell Squat, is typically done, using 4×6, or four sets of six repetitions, with a few minutes recovery between sets. The 3/7 Method allows you to stay on one piece of equipment, performing more overall sets back-to-back, but in less time.
The Jefit team recently created two new strength programs (free wight and machine) using this type of training protocol. Click the title of each program below to be taken to the specific program.
- 3/7 Strength Protocol (Advanced, 3-days/week).
- Strength Machine 3/7 Method (Intermediate, 3-days/week).
3/7 Method Research Review
Personally, if you really want to know the efficacy of a strength training program, explore the research. If there are research papers published on a topic, like the 3/7 Method, that’s usually a step in the right direction.
In a 2019 study published in the European Journal of Physiology, the 3/7 Method compared well to a more traditional 8×6 program. Stragier and colleagues tested elbow flexor strength using 70 percent of 1-RM. The goal was to test the efficacy of a new strength training method on strength gain, hypertrophy, and neuromuscular fatigability.
The new training protocol (3/7 method) consisted of five sets of an increasing number of repetitions (3 to 7) during successive sets and brief inter-set intervals (15-seconds). This format was repeated two additional times after 150-seconds of recovery compared to a method consisting of eight sets of six repetitions with an inter-set interval of 150-seconds (8 × 6 method). Subjects trained two times per week for a period of 12-weeks.
In a second study (2016), Laurent and colleagues looked at untrained subjects performing Smith Machine Bench Press, twice a week for 8-weeks. Subjects were assigned to one of three groups:
1.) A group that trained the exercise with the 3/7 method.
2.) A group that trained the exercise with 4 sets of 6 repetitions (with 2.5 minutes of rest between sets).
3.) A group that trained the exercise with 8 sets of 6 repetitions (also with 2.5 minutes of rest between sets).
In the first study mentioned, the 3/7 and 8 × 6 methods significantly increased both 1-RM load (22.2 ± 7.4 and 12.1 ± 6.6%, respectively) and MVC force. The 3/7 method provided a better training stimulus for strength gain and muscle hypertrophy than the 8 × 6 method.
In the second study, each of the three groups used 70 percent of their 1-RM for bench press. Following the study, the researchers found the 3/7 method increased bench press strength to a greater extent than training with 4 sets of 6 repetitions. Compared to a moderate volume classical method (4 sets of 6 repetitions), the 3/7 method was superior. But, compared to a higher volume classical method (8 sets of 6 repetitions), the 3/7 method wasn’t as effective. However, the 3/7 Method was performed in about a third less time compared to the other groups due to the short (15-seconds) bouts of recovery between sets.
Hopefully these great results that we came across for the 3/7 Method, opens up some eyes and you hopefully give one of the programs above a try. Stay Strong with Jefit!
Use Jefit to Record & Track Your Progress
Try Jefit app, named best app for 2020 and 2021 by PC Magazine, Men’s Health, The Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your sustainable fitness lifestyle.