Tags: Workout plan
The 3/7 method is an intensive training method to maximize muscle growth. This technique allows for targeted development of strength and muscle mass .
How the 3/7 method works
In the 3/7 method, several consecutive mini-sets are performed with a specific number of repetitions (usually between 3–7).
The pause between the mini-sentences should be as short as possible. This combines short sentences with intensive repetition.
The goal: More strength, faster muscle growth, and a strong training stimulus for the muscles.
👉 You can learn more about how to structure your training and better document your progress in our article on the benefits of a logbook in strength training .
Procedure of the 3/7 Method
5 mini-sets:
- Set – 3 repetitions
- Set – 4 repetitions
- Set – 5 repetitions
- Set – 6 repetitions
- Set - 7 repetitions
This sequence ensures a steady increase in intensity and a strong training stimulus.
Who is the 3/7 method suitable for?
The 3/7 method is not intended for " bodybuilding for beginners ," as you should know your maximum training weight. Otherwise, the short repetition counts will not lead to muscle growth.
Large muscle groups, such as the legs, are not suitable for the 3/7 method, as significantly more rest between sets is required to create the appropriate stimulus.
Important notes on application
- The technique should always be executed cleanly to avoid injuries.
- Since the central nervous system is heavily stressed by the short pauses between sentences, this training method should not be used permanently.
It is ideal for athletes who want to complete intensive strength training in a short amount of time.
