Power training has been built on some global principles: Graduate excess pregnancy, training, density, and recovery. But the way these principles are integrated can make a big difference in your results. Over the years, the elevators have tried countless collection and exhaustion plans, from classic Power programs 5 x 5 to Large enlarged routine Love German size training.
One protocol acquires scientific and popular recognition of the gym is 3-7 method. What makes this method unique is a combination of Gradually increase representatives, short time breaks within the group, and high training density. Unlike the traditional routine, where the same number is repeated for each group, the 3-7 method increases the challenge in an organized manner that produces both Power and inflation.
But is it just another innovation – or does science really support?
What is the training method 3-7?
the 3-7 method It is a group organizer and retreat designed to assemble a large number of quality actors in a short time. Here is how to work:
- Group 1: 3 actors
- The rest: 15 seconds
- Group 2: 4 actors
- The rest: 15 seconds
- Group 3: 5 actors
- The rest: 15 seconds
- Group 4: 6 actors
- The rest: 15 seconds
- Group 5: 7 actors
This sequence gives you 25 total representatives In less than two minutes. After completing it, rest 2-3 minutesThen repeat the sequence again (usually 2-3 rounds in total).
How do you work?
Training method 3-7 by combining:
- Moderate pregnancy (~ 70 % of 1RM): The weight is heavy enough to stimulate strength and huge but light enough to allow multiple groups with short comfort.
- GPA: Each miniature group builds on the past with minimal healing, forcing the muscles to adapt to persistent tension.
- Large size in a short time: You can complete 25 total actor in less than two minutes – an effective way to create metabolic stress and mechanical tension.
This mixture makes a unique 3-7 method compared to the traditional group plans with longer rest periods.
Benefits of method 3-7
1. Activating the larger muscles
A Ticket by Penzer et al. , 2016 Measured EMG activity In the head muscle, Brachioradialis, and Triceps during different protocols of the elbow.
- EMG gradually increased during a 3-7 method due to the minimum recovery between groups.
- On the contrary, traditional methods showed 4 x 6 and 8 x 6 EMG mutations within each group but returned to the foundation line during long comfort.
conclusion: Recruiter 3-7 recruits More engine units Through exercise, produce more muscle nervous demand and strength incentive.
2. High white stress
The same study is measured Tissue oxygen (TOI) Through spectral analysis close to infrared.
- In traditional methods, oxygen levels are completely recovered between groups.
- In the 3-7 method, the oxygen remained Less than comfort levelsCreate accumulation Oxygen.
Inclusion: Increased metaphorical stress leads to more effective enlarged signals paths, which increases the size of the muscles.
3. Long -term and huge power gains
This method provides a high training volume in less time, which leads to an increase in muscle thickness. 2019 Ticket Compare the 3-7 method of 8 x 6 12 weeks:
| metric | 3-7 method | 8 x 6 method |
|---|---|---|
| Increase 1RM download | +22 % | +12 % |
| The maximum voluntary contraction (MVC) | +15.7 % | +9.5 % |
| Bicers | +9.6 % | +5.5 % |
Main meals: The 3-7 method continuously outperformed the traditional way in both Power and muscle growthWhile EMG improvements were similar, highlighting the benefit Progressive actors and short supporters.
4. Time efficiency
Due to the use of a short bond between the mini groups, the 3-7 method allows High training densityProviding more effective stimuli in a total time compared to high -sized traditional protocols.
5. Mental participation
Increase actors, each group creates the psychological “challenge curve” that maintains the motivation. Instead of repeating the same group over and over again, you gradually climb.
6. Aircaping with any exercise
The method can be applied to both isolation and compound elevators, although it is often safer and more practical with machine movements or dumbbells.
Disadvantages of method 3-7
1. High accumulated fatigue
Use the method 3-7 Very short rest periods (15 seconds) And increased repetition of each group, which leads to the accumulation of rapid fatigue. This can pay the lifting technique, especially in the recent groups where the body is more tired, which increases the risk of weak shape or even infection.
2. Choose a limited exercise
The method works better with Settled or relatively simple compound elevators (For example, curls, extensions, pressure). Its use with difficult technically difficult exercises such as squatting, deadlifts or Olympic elevators is risky because fatigue weakens engine control, which makes heavy movements unsafe.
3. It is not ideal for strengths
While the 3-7 method is excellent for Under inflation and stressIt does not provide Long rest periods and heavy loads You need to increase absolute power. Moreover or athletes who focus on strength may find less effective compared to high -density -density protocols. 5 x 5 or 3 x 5.
4. Recovery requirements
The method generates important Muscle stress and metabolismWhich can increase DOMS (delayed the appearance of muscle soreness). If it is implemented frequently, it may hinder recovery and affect the quality of training in subsequent sessions.
5. A possible plateau with excessive use
Like any training method, the frequent exclusive use of the 3-7 method can lead to Plateaux. The muscles may stop responding if there is no difference in pregnancy, size, or rest periods.
It is better to use it as a file Supplementary enlarged toolIt is not the only training approach. Athletes and bodybuilders can direct its role to their programs, but it must balance it with the traditional strengths.
How to merge the 3-7 method into your routine
Programming options
- For beginners:
- Start with Light loads (60-65 % 1RM) Apply the method to smaller muscle groups such as weapons.
- Reducing 1-2 exercises for each session.
- To enlarge (muscle growth):
- use 3-7 method for accessories elevators 2-3 After making your main strength.
- Example: Presse seat on heavy groups → dumbbell flyes (3-7 methods).
- For strength:
- focus on Elevators With ~ 70 % 1RM.
- Rotating weekly with standard strength protocols to avoid excessive excess.
- For job training:
- Apply 3-7 method to multi-joint movements such as squatting, stab wounds or withdrawals for full time fatigue.
- For departments or air conditioning:
- Combine a 3-7 method with short SuperSets (for example, Push-UP + kettlebell Swings).
- For athletes, mobility and endurance:
- Use slightly as a supplementary enlargement tool without interfering in sports.
Tips for proper implementation
- Maintain strict shape Even under fatigue; Avoid cutting the movement.
- Adhere to 15 seconds; A longer period reduces metabolic stress.
- Determine the correct pregnancyHeavy, and you will fail early; Very light, motivation decreases.
- Apply to 1-2 exercises for each exercise; Excesses can lead to fatigue.
- Rot it every 4-6 weeks As an enlarged condensation writing.
Common mistakes to avoid
- Going is very heavyUsing weights close to the maximum is early failure and weak shape.
- Use it on each elevator: This method is intended for accessories or that focuses on inflation.
- Neglecting the recoveryWhite stress requires appropriate sleep, nutrition and comfort.
- Planning poor progress: Without cycling or Delocks, stagnation of performance may occur.
3-7 sample training method
the 3-7 method It can be applied through different training goals, but the structure always follows the same principle:
- Choose download in 70-75 % of 1RM (About 10-12 Max delegate).
- Lead 5 small groups short 15 seconds fall Between each.
- Delegate scheme: 3, 4, 5, 6, 7 representatives (25 total).
- Rest 2-3 minutes between exercises.
- Repeat for 2-3 total rounds depending on the training level.
1. The strength of the whole body and an enlarged exercise
goal: Balanced force and the size of gains.
appearance: Complex elevators + dependency work.
- Barbell back Squat-3-7 Method (2-3 rounds)
- Iron seat printing press (2-3 rounds)
- Barbell Bent -over Row-3-7 Method (2 rounds)
- Alawite press-3-7 method (2 rounds)
- Romanlift-3-7 method (2 rounds)
- Body -headed dumbbell – 3 x 10
- 3 x 10 heads
2. Try the upper body (chest, shoulders, three -head)
goal: Embolic in the urgent muscles.
appearance: Chest → shoulder → triple heads.
- Meninine Dumbbell Press-3-7 method (2-3 rounds)
- Flat bench-3-7 method (2 rounds)
- Allawi Iron Press-3-7 method (2 rounds)
- Decrease (weighted if possible) -3-7 method (1-2 rounds)
- Lifting the side dumbbell-3-7 method (1-2 rounds, lighter load)
3. Try the upper body (return, biceps)
goal: The strength of the back chain and arm growth.
- Withdrawal-3-7 method (2-3 rounds)
- Barbell Pendlay Row-3-7 Method (2 rounds)
- The face withdrawal (cables or domains) -3-7 method (Two rounds, lighter weight)
- Dummbell Hammer Curl-3-7 Method (2 rounds)
- Ez Bar Preacher Curl-3-7 Method (1-2 rounds, end)
4. Low body strength and power exercise
goal: Build strong legs and glates with enlarged stimulation.
- Barbell back Squat-3-7 Method (2-3 rounds)
- Romanlift-3-7 method (2 rounds)
- Dispute Bulgarian division-3-7 method (2 rounds each leg)
- Rub the hip-3-7 method (2 rounds)
- Lifting permanent calf-3-7 method (2-3 rounds, higher representatives if necessary)
5. Circle of Power and Conditioning Conditioner
goal: Mix inflation with athletes or fat -losing stages.
appearance: Performance as a circle, 90-120s comfort between exercises.
- Kettlebell Front Squat-3-7 method
- Withdrawal-3-7 method
- Payment operations (weighted or deficit) -3-7 method
- Kettlebell Swings-3-7 method
- Dummbell Farmer’s Carry-TIMED, 15s pregnancy between small groups (instead of comfort)
Programming notes
- Beginners: Start with 1-2 rounds for each exercise, 3 total exercises.
- middle: Use 2-3 rounds for each exercise, 4-5 exercises.
- advanced: House vehicles and accessories, up to 6-7 total movements.
Instructions
Is the 3-7 method for beginners?
Beginners can try it with lighter lifts with lighter weights, but it is appropriate to be appropriate Mediterranean to advanced elevators.
How many times should I use a 3-7 method?
1-2 times a week for each group of muscles, it is sufficient to reap the benefits without excessive training.
Can only 3-7 strength or size build?
It builds both, but because of its metaphor focus, it is more effective for Enlargement. For maximum strength, longer rest periods are still superior.
What is the difference between a 3-7 method and training in comfort?
Both use short distances, but comfort usually includes going to failure, while the method uses 3-7 organized and advanced charts.
Can I use it on complex elevators like squatting or Deadlifts?
Yes, but because of the interests of fatigue and safety, it is better applied Movements of the upper part of the body and the appendix.
Final ideas
Merging method 3-7 in your training may be the lost connection between good results and the great results in the gym. Due to short rest periods and cumulative fatigue, the 3-7 method creates high alphabet and mechanical tension-ideal for inflation while continuing training with heavy loads. Compared to other protocols such as 4 x 6 or 8 x 6, the 3-7 method pushes the body more strongly in less time, which makes it an excellent tool for medium and advanced ludicia that seeks to obtain new growth. However, it should be used strategically-primarily for inflation, accessories, or as a way to break the plateau.
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