How To Implement The 3/7 Method For A Fast, Effective Workout Session This study still does showcase the potential effectiveness of the 3/7 method when it comes to cutting down your workout time - yet still getting even better results. It's also worth noting that there are plenty of other variables to consider. In fact, the 3/7 method results in nearly double the improvements! Plus, the 3/7 method group finished all their training sessions in less than half the time compared to the traditional group!Īdmittedly, this was just one study. The findings? Researchers found that the 3/7 method resulted in significantly greater gains in both muscle size and strength compared to the traditional group. They then rested for 2.5 minutes and repeated all of this once again. 6 reps, rested 15 seconds, and then finally.New set configuration - Called the 3/7 methodįor the 3/7 method, participants used the same weight but instead performed:.Traditional method - 8 total sets of 6 reps with 2.5 minutes rest between sets OR.Popularized by a recent 2019 paper, researchers had subjects perform bicep curls for 12 weeks using either the: Take The Starting Point Quiz Here! Training Method 1: 3/7 method For more information:Ĭlick the button below to take my analysis quiz to discover the best program for you: Every BWS workout is designed to help you transform your physique in the most time-efficient manner. But even more!īefore that: if you're looking for a training program that'll take care of all the factors necessary for optimal muscle growth (training, nutrition, and even supplementation), no matter how much time you've got in the gym, I've got just the thing for you. On an even more interesting note, I'm also going to show you how - with 3 of the 4 mentioned methods - 'rushing' through your workout doesn't only just have the potential to produce the same amount of muscle. Yes! The answer to both is “you most definitely can”! In this article, I'm going to show you how you can get the same gains (as you're getting now) in literally almost half the time you're spending now - with the clever use of 4 unique training methods. Then, can you workout ridiculously fast, and build the same amount of muscle as someone who's taking their time? In other words: a person who's lifting, then resting, then lifting? And… Can you build MORE muscle rushing through your workout than someone training normally?.
Or, you're just someone who wants to be really efficient. For this reason, before starting any exercise program, warm-up movements and then stretching movements should be done.Can you build the same amount of muscle - if not more - despite 'rushing' through your workout? Yes! But you'll have to do a few things correctly. Warm-up and stretching is an activity that does not take much time, even a 10-15 minute stretching routine will help you avoid injury. With a proper warm up exercise and stretching routine the elasticity and flexibility of the tendons and ligaments are increased.
Because the main purpose of warming is to prepare your whole body for training.
Warm-up helps prepare your body for aerobic activity. If you’re underweight, or an otherwise intermediate-advance lifter, you’ll likely need to be in a calorie surplus to add on lean muscle mass. If you’re overweight and a beginner to hypertrophy based training, you might benefit from starting off in a calorie deficit. Thus, when you go to training, you can open this program that you have registered on your profile page and perform the movements in the correct form. To train with this program, click the green save buttonbelow. Works each muscle group hard once per week using mostly heavy compound exercises. This workout is designed to increase your muscle mass as much as possible in 8 weeks.
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