Strength Training science is always advancing and one of the newer discoveries is the use of a specific strength training protocol called the 3/7 method. When researcher Jacques Duchateau heard about the protocol from a Swiss Track and field Coach John-Pierre Egger he decided to test it in his lab.
The 3/7
method uses a weight that is 70% of your one-rep max (typically a weight you can
perform 12 repetitions of an exercise before reaching momentary muscular
failure). You lift this weight in
five sets of 3, 4, 5, 6, and 7 reps with just 15 seconds of rest between each
set.
The
researcher and his colleagues published their study on the method in Exercise
and Sport Sciences Reviews which compared the 3/7 method against various other protocols
for bench press. For both strength
and muscle growth the protocol outperformed 4 sets of 6 reps with 2.5 minutes
of rest between sets and produced similar results to 8 sets of 6 reps, all with
the same weight!
The key
advantage of the 3/7 method is that it takes just 5 minutes. The key to this and any other protocol is
hitting failure. In this case if you
pick the right weight you will hit failure in each of the last 2 sets.
Give it try
to break a plateau in your program!
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