Gain muscle size and strength 75%+ faster? New research shows “3/7 method” of lifting does just that…
A recent study in the European Journal of Applied Physiology compared the efficacy of a new lifting method (“3/7”) as compared to the usual grouping of sets and reps. The total volume of each was the same, but the results were quite astonishing, and open the door to gaining muscle size and strength much more quickly than traditional lifting methods. The catch — it hurts a lot more than the traditional lifting method.
This article provides the what and why for the 3/7 method, plus some feedback from my own lifting putting the 3/7 method into practice to ideally give you the details on a new and more efficient option for improving your physique.
What is the “3/7” method? This method is an inverse pyramid best explained by example. Start with a weight of roughly 70% of your 1 rep max on an exercise (such as bench press).
1 -Lift it for 3 reps. Set it down, rest for 15 seconds…
2 — Lift again for 4 reps. Set it down, rest for 15 seconds…
3 — Lift again for 5 reps. Set it down, rest for 15 seconds…
4 — Lift again for 6 reps. Set and rest for 15 seconds…and finally