New Training Strategy: 3/7 Method to Increase Muscle Mass

Increasing strength and muscle mass are the most common goals of people when entering a gym

a year ago

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Increasing strength and muscle mass are the most common goals of people when entering a gym. In this sense, there are many methods that you can use to increase the intensity of your workouts or improve your results.

The 3/7 method consists of a strategy to measure the repetitions you can do in each exercise. Its execution is quite simple: in the first round of any exercise, you will do only three repetitions and 15 seconds of rest. In the second round, you have to do four repetitions and 15 seconds of rest. You should increase one repetition in each round until you reach 7 of them. This way, you will have completed a set with the 3/7 method.

The choice of the weight you are going to work with is essential because during the whole set you cannot make any changes. You should choose a weight you feel comfortable with and allows you to do a minimum of 12 repetitions in a traditional exercise.

The 3/7 method favors the accumulation of metabolites in the muscles, which translates into a greater stimulus to generate muscle hypertrophy. Many studies indicate that, unlike more traditional methods, this strategy will help you accelerate your results.

All this applies if you are starting exercising or have only been in the gym for a short time. This way, you can get more out of all your exercises and increase your strength in less time. Without a doubt, it represents an alternative you should try when training.

Mechanical stress and metabolic stress

Mechanical stress occurs when exercising with a heavy load, while metabolic stress is related to short rest times. Both types of stress are important for the growth of muscle mass and both are combined when training with the 3/7 method.

Erick Da Silva

Published a year ago