Does the 3/7 Method Build More Muscle?
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- เผยแพร่เมื่อ 2 ก.ค. 2024
- Most people structure their workouts in terms of sets and reps. However, in recent years, something called the 3/7 method has gained some degree popularity.
The 3/7 method has you select a 70% one-rep max load (which equates to a load you can generally perform a maximum of 12 repetitions with). With this 70% one-rep max load, you perform 3 reps, rest for 15 seconds, perform 4 reps, rest for 15 seconds, perform 5 reps, rest for 15 seconds, perform 6 reps, rest for 15 seconds, and then perform a final 7 reps.
In this video, we explore whether the 3 7 method can improve muscle hypertrophy.
References:
Stragier et al. - pubmed.ncbi.nlm.nih.gov/30756...
Schoenfeld et al. - pubmed.ncbi.nlm.nih.gov/28834...
Schoenfeld et al. - www.ncbi.nlm.nih.gov/pmc/arti...
Grgic et al. - www.sciencedirect.com/science...
Wackerhage et al. - journals.physiology.org/doi/f...
Enes et al. - pubmed.ncbi.nlm.nih.gov/34260...
Prestes et al. - pubmed.ncbi.nlm.nih.gov/28617...
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Blue Wednesday, Shopan - Home Court chll.to/d2685127
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Hey all, hope you found the video helpful and informative in some way!
I was looking for a way to make my workouts more time efficient, was choosing between the rest pause and the 3/7, tried both, rest pause didn't go as well for me as i imagined, went with the 3/7 and kinda fell in love since my workouts took twice less time and was even enjoyable because it was something new and different. I implemented more excercises and been working with the 3/7 for like past 5 months and have seen satisfying results (note that I am still a noob in fitness). So I would recommend it to anyone with the need to save time yet still work out sufficiently. Btw liked the vid, I can see you grow fast with this quality.
Awesome to hear, it's really great to hear an individual's experience with it! Also, thank you for the kind words, I appreciate them greatly :)
is rest pause or 3/7 better
How many rounds do you do with 3/7 method?
@@zaza12334 Just 1 round per exercise. Can be used as a rep scheme on any exercise (where practical). This is essentially a modified version of Vince Gironda's methods. If you want to keep things simpler you can do 5x5 with 15s rest and 70% 1RM - exact same number of overall reps as 3/7 with same weight used and same rest periods/time taken, so the effect will be the same; or as per Vince Gironda's methods, you can lighten the weight and do 6x6, 7x7 or 8x8. You could also progress to 6x6 once you can complete 5x5, without changing the weight, and so on, until you can complete 8x8 with that weight.
This is what I have been doing lately to my lateral raises and for the few months in I have seen great results on my lateral delts.
Interesting, great to hear! :)
Same here, my shoulders seem to love this method of training, same as legs. For some reason, chest and back exercises not so much, but I still love the method so I use it for everything.
was this the 3/7 method?
I actually like the 3/7 method since I like to make my workouts as time-efficient as possible. I even went as far as doing supersets with an extended rest time of 30 seconds instead of just 15 seconds which I only use for straight sets. I’m currently running a calisthenics-weightlifting hybrid routine of ring push-ups and ring rows supersets and front squats and Romanian deadlifts. All done with the 3/7 method. So far I’m loving it. Wrapped up with 30 minutes of low-intensity cardio.
Very interesting to hear! Nice method :)
Man your channel is amazing. Keep your good work 👍🏻. You really deserve more views ❤️
Hey, thank you for the kind words, they mean a lot ot me !
thanks for breaking down the research paper! even highlight the limitation!
I would be very interested in any subsequent 3/7 method studies. I have been doing it for the last 3 weeks. I am an advanced lifter, now 40 years old and although I would say im generally not consuming enough calories (a general strength and size study data omission) to facilitate growth, I am finding it brutally hard and my strength, under the 3/7 rep scheme anyway, is increasing from workout to workout. I should probably test my one rep max soon. For example, if i was doing 3/7 on close grip bench with 70kg workout 1, it is almost guaranteed that I am pushing 72 plus the next workout under the 3/7 rep scheme. This is impressive to me as my results for many years now have largely been stagnant. I do however typically train in a very low rep scheme. Typically below 5 reps. So it is possible I am just gaining work capacity or muscle endurance. Time will tell. In the least though it is providing an interesting novel stimulus which is helping me to push harder which ultimately I think is the backbone of any new rep scheme. To get you to push more, in some way shape or form.
Nice video as always. Made me wonder how does this compare to 'Arnold Curls' where one set = 7 short partials, 7 long partials, 7 full RoM ? It does not use any rest between the 'sets' of 7s so it's a total of 21 reps. Coming to think, maybe you already have covered this in more TuT and partial RoM -themed videos?
It sounds like a form of rest pause training like myo reps. I love doing myo reps with smaller muscles like biceps, triceps, side and rear delts. You get more volume at that end range of effective reps for a set. Mike Israetel has spoken a lot about myo reps lately.
Yep, they can be great with isolation movements! :)
3/7's biggest advantage is time saved. I add a set of 12-15 reps with isometric holds after the 7 rep miniset to maximize stimulus.
I train 5×5 and always leave 5 reps in the tank. Essentially, 5×0. It's quite effective, really.
5x0? I'm not too sure what you mean?
@@HouseofHypertrophy 5 sets of 0 reps. I'm just messing. Lately, I've been doing 8-15 sets of 6-12 reps depending on the muscle group/ exercise. I'm loving it.
If using only about 50% of your 1 RM, this would leave at least 5 reps in tank for all 5 sets.. :)
LOL! Gains coming!
@@HouseofHypertrophy Lmao he was joking
I believe rest pause,3/7 method, myo reps, 7/3 method and dropsets and other set systems are gonna be mostly equal for hypertrophy with normal sets. you can also do hybrid rest pause drop sets and forced reps and more theres many ways you can fatigue the muscle. But normal sets will always be significantly better for strength gains.(Tho cluster sets could also be equal to normal sets for strength gains but not for hypertrophy so normal sets would still win out)
Then you could do forced negative reps and etc. All of these set systems will work good and equally for hypertrophy. Its nothing special and old school bodybuilders knew this.
Only difference is that the 3/7 method,rest pause,drop sets, hybrid rest pause dropsets etc are gonna be higher intensity and will give you the muscle building stimulus of a higher number of normal sets.
Example: 1-2 hybrid rest pause drop sets with 4 drops in weight and 2 rest pauses will be equivalent to 5-7 normal sets to failure.
This is why mike mentzer said 1 set to absolute failure is all you'd need
But keep in mind that HIT low volume training will only work well for some people. Everyone's genetics and bodies are different even if we are the same species,race,ethnicity,gender etc. For me ez bar skullcrushers are better then single arm dumbell overhead extensions whereas for Frank zane it would've been the other way around.
So test around with both HIT and normal high volume training and find out what is best for you. You could mix both too. And for certain muscle groups high volume would be objectively better(Like my upper traps and forearms which can take huge amounts of volume and every time i add more volume their rate of growth atleast in terms of strength gets exponentially higher)
And for other muscles HIT might work better(Like calves and biceps for me)
At the end of the day though if you wanna really save time and make your workouts as short as possible then HIT would be superior but dont think that this means HIT is also better then high volume.
Are there no other hypertrophy studies on ladders?
Ladders have been prescribed by Dan John and other trainers for years so I am a bit surprised there is only one study (3/7) backing this method up.
Recently been doing ascending and descending drops usually with cables, machines, or dumbells. Start at 30% 1RM and do 10 reps, then increase by 10% until no longer can do 10 reps. Then drop back down until 10 reps achieved or original weight . Get any 2 sets of warm up and then 3-4 sets of failure. Then move on the next exercise.
Workouts are more enjoyable and hyperthrophy results are faster than any other system I've used (ppl, phul, GVT).
Using less weights has resulted in less joint pain.
Very interesting, sounds quite unique!
Can you explain it better?
@@ticketforlife2103 let's use lat pull downs. Start with a weight that's 30% 1RM. Do 10 slow reps. Then increase weight to 40% 1RM x 10. Then go up again. By now you will probably not be able to do 10 reps. If not go back down to 40% and do as many as you can then drop to 30%. No rest between any sets. Strict form mandatory.
You have warmed up your muscles on the way up then hit failure x 3 on the way down.
Move on to.next exercise like seated row.
This is obviously easier with cables and machines and dumbbells.
@@obcane3072 are you sure this is efficient? It sounds like I will be spending 2x my time at the gym doing this routine
@@ticketforlife2103 there's no rest between sets. It'll take you about 60-90 seconds to do all 5 sets. There's no rest between them.
A traditional 3 set exercise would have 90-120 seconds rest between sets so actually takes a lot longer. You can do 8 exercises in 30-40minutes. I'm usually out of the gym in 50min due to warm up (jump rope), stretching, ab work, and 5 min cool down in stairmaster or elliptical.
Pull day is my longest at 60 min. Leg day is my shortest at 40 min. I do use the pyramid and drop sets with squats and Romanian deadlifts. (Drop sets are really taxing on nervous system and are not recommended for multijoint movements.) Then I do leg extensions, calf raises, and hip thrusts. I might squeeze out some walking lunges and go home and nap for 30 minutes for recovery.
Honestly, this sounds a lot like the one that started it all: the DeLorme system from 1945-48! There, they did 3 (originally 10!) sets of ASCENDING percentages of 10 RM, i.e. 50%, 75%, 100%, only in the 3/7 you increase the number of reps vs. the % RM. I used to do this with pull-ups, as I wasn't very good at them. I'd start with one, then do three, then 5 - up to whatever my max was - and then back down.
By the time you're done, your arms are BURNING and you're panting like old hound dog. It's like a built-in warm-up and a drop set all in one (set)! Love it, don't know if it's SUPERIOR for muscle building (by some tiny, statistically significant percentage, whoop-dee-doo), but it saves time and feels great! Highly recommend.
Im sure the 3/7 method is the best by this study, and there’s study’s will come and prove it more and more, my opinion is the pump and burn in the muscle realy fast, and if this study is over by other study’s, still the same hypothesis and strength the same with normal sets, but i save more than half the time in the gym or any where.
🙏🏻💐
I have started using the 3/7 method and enjoy it because it is very time-efficient and doesn't seem to be a taxing mentally meaning I look forward to my workouts more than when I was doing slow time-based under load methods to failure. The latter were so taxing mentally I found they were really beginning to make me dread my workouts. Don't know how they compare in terms of hypertrophy but I suspect the results are pretty similar so, for now, I'll stick with the 3/7 which allows me to feel good about going to the gym again.
Any noticeable changes in muscle mass
If you accidentally pick a weight too light on Scott machine curls, just throw in another set of 8 at the end! (Ouch!)
Come time for barbell curls, I am alternating between 3-7 method and myoreps.
I question why you would not do it 7/3 instead of 3/7 with slightly more weight than 70%.
If you were to increase to lets say 80% (which would be about 10 reps to failure) your first set of 7 would be closer to failure than the first set of three. ect ect.
7/3 would have more instances of close proximity to failure than 3/7
Underrated comment 💯
then it would just become normal rest pause but just close to failure wouldnt it?
I think 3/7 méthode is ideal when doing isolation exercices for compound mvt deadlift overhead press bench press squat rows It’s better to do normal method
Great vidéo.
Thank you :)
I throw in 3-7 method for shrugs with a moderate weight; traps recover quickly with even 15 sec of rest, so one can cram in quite a few reps into just 2-3 minutes or so….
Interesting! I hope it goes well :)
They say longer rest intervals between sets for equated volume lead to better gains. But this throws a wrench into that idea.
Somewhat, but I should note the majority of research does show longer rest intervals are better when sets are equated with compound exercises (I have a rest interval video on the channel if you're interested). The exercise used in this study was an isolation, so perhaps this explains it :)
@@HouseofHypertrophy thank you. Yes ive watched all of your videos. All of your videos are amazing
3/7 method includes 5 mini sets,but not ordinary sets
@@ManlyServant we can call it a ladder/rest pause set! (equal to ~3 x 8 in overall volume, but, compressed into 1 extended set)
All this say that going to failure (and beyond where it makes sense) is the goal. Be it with straight sets to failure, using forced reps beyond failure (Dorian Yates was doing this), drop sets, rest pause, cluster sets , 3/7 , etc. The point is that the destination is going to failure on the target muscle. How you get there: car, bike, airplane, run, walk, etc doesn't matter. So pick a method that you are truly able to push to failure.
I'm not too sure I agree. The majority of evidence indicates training to failure is not any more optimal than leaving a couple of reps in reserve. This includes research done on trained and untrained folks. Now, for individuals with a substantial high degree of experience (such as top level bodybuilders), training to failure (or beyond) may indeed be what's optimal for them, but there's no research conducted on these populations (as far as I'm aware). Most folks that consume fitness content aren't at that level, nor probably aspire to be anyway.
@@HouseofHypertrophy Interesting. I suppose when an average gym bro (no matter how hard they train) believes they have gone to failure, it probably means he is shy of couple reps to failure. So in practice, training with intention of going to failure probably is close to a rep in reserve. Now if you believe what some sadist like Tom Platz say, there are always 5 more reps, then you are never gonna reach failure. Its like those asymptotes in math lol.
I agree, generally people do seem to underestimate their proximity to failure, In many scenarios, what someone may thing is a 0RIR set (they stopped as they *thought* they could not do another rep) may actually be 1-3 RIR. :)
@@HouseofHypertrophy Yep, we all love to believe we train hard. I don't know if true failure exists or is measurable in any meaningful way. Dorian would use an analogy for the last set "imagine someone holding a gun to your baby's head and unless you give 100% he will pull the trigger and blow the baby's brains out". I am sure if that situation actually happened for real, everyone will find another rep out of sheer survival instinct. But am sure the actual pros that do it for a living do get as close to failure as possible.
Would be similar to 5x5 emom which is often used as an advanced hypertrophy method.
Interesting!
i did this method with Deadlifts out of curiosity and it straight up kicked my butt. way harder than you might think.
Oh yeah, with deadlifts this would be very hard haha
I tried to do this today. It’s genuinely very hard. I was blowing.
:) what exercise did you do it for?
@@HouseofHypertrophy deadlift, but then throwing it overhead. I think I was just using too much weight.
my main question is how you progress this... do you only increase weight?
Or can you increase reps? for example go 3/4/5/6/7 -> 3/4/5/6/8 for instance?
Adding more weight makes more sense, I think
Would you ever consider training using this method and sharing you're results
Can you do a comparison 3/7 method vs myo reps? Thanks.
Hey, the problem is there's no research looking at this, so it's very difficult to say how they would compare :(
@@HouseofHypertrophy aww too bad but understandale. Hopefully one day they will looks into it.
Brb going to do this for my biceps and trap work for 4 weeks at least.
Awesome, would be very interesting to hear somebody's experience with it! :)
You jacked yet?
@@youdontknowme.idontknowyou6904 ahaha not even close
@@HouseofHypertrophy this reaffirmed how much I don’t really like rest pause training personally. Amazing pump and time saver, just not fun for me lol
Awesome to see you came back! No doubt, I without a doubt see where you're coming from. I think the typical sets/reps structure is probably more enjoyable
10:41 conclusion
will rest-pause give similar result with training to failure in 12 weeks?
Not sure, there's not a lot of good data on this unfortunately
straight sets likely enough...; you can always throw these in for variety after 1 year....
Never heard of it but :)
Yeah, it's definitely not super famous. But thank you for the dropping by. I hope you found the video useful or interesting in some way!
Can we increase the rest time from 15 sec to 30 sec or more below 1 minutes in 3/7 sets method?
Yep! I think that's fine to do! Bear in mind we don't have a lot of research on this yet, but I think it's fine to experiement with any strategy you may like :)
can you do a video on isometrics, wether it builds muscle
It does
I will be making a video on this in the future :)
is this technique still aplicable today?
3 7 method is all I've done for the past 4 months.
Interesting, how do you find it?
So, does it work??
I kind of rest pause
If you haven’t done anything metabolic before, you will gain sarcoplasmic hypertrophy. Idk.
This is an 11min video with not even 2k views yet it had more ads than ive seen on any other videos. How??
Really? I'm not sure, I have not added any extra ads, it's just turned on as standard.
@@HouseofHypertrophy could be TH-cam being weird. Two full ads at the start one 20s and the other 15s which were not skippable and a 10s one in the middle somewhere
I didn't get any adds may I ask which country you're living
@@abanobfajjour7390 i got 3 ad spots with 2 back to back ads. Southern africa
@@genin69 weird shit mate for me it's occasionally like each 3 vids from this guy I get 1 add Lebanon here probably adds companies want to advertise in your area more
What about doing 7/3? Starting with more reps as you are fresh ... And as you fatigue .... The decreasing reps make sense. That way you can use heavier weights than say 3/7..... As the increasing reps will fatigue you... And you may not even reach the 7 reps.
Very interesting idea! could work well, but not data unfortunately, haha :)
Hi bro did u tried this?
@@abanobfajjour7390 better to decrease reps as you fatigue. Going the other way isn't going to go well.
That’s basically rest-pause training
When I saw the study, I was thinking the same thing. I have off and on been doing a 7/3 method for both compound and isolation exercises. It’s kinda like doing rest pause sets, but I prefer it, since it kinda bakes in a warm up set with the first set of 7. Every set after is near or to failure. I also like to progressively overload by ending with another set of 2 if I didn’t quite fail on the set of 3. I have seen progress in strength, strength endurance, and hypertrophy, but the main benefit for me is how exceptionally time efficient the workouts are. 25min max following this method.
Also, if you think failure training doesn’t build more muscle than 5 RIR…. You don’t train very hard.
@@layne4376 sure, but…. Are there any studies where they compare no failure to periodic failure??? I’m not arguing for failure all the time. Everybody who tries failure gets huge initial gains, but then the gains taper or stall because you fatigue the peripheral nervous system too often. But periodic failure training is more beneficial than never hitting failure.
Both programs seem too easy and only go close to failure in last set. As you do twice the sets for the second method seems ok to have twice the result.
Cover prepilins chart
As far as I'm aware, that's specific to olympic weightlifting, I've seen individuals adapt it to hypertrophy work, but I don't think there's anything special about it (in fact, the one I saw includes variables thatI would consider suboptimal for hypertrophy, like too short rest intervals between compound exercise sets).
@@HouseofHypertrophy Right, you mainly cover optimal exercises for hypotrophy.
750 views? that’s unfair.
I appreciate that :)
They didn’t reduce the weight on the second bout?
Nope!
@@HouseofHypertrophy
Interesting I Experimented with this using deadlifts and squats and I found on the second Bout I needed to reduce the weight by 5 percent on the squat and even a bit more on the deadlifts to be able to complete all the reps, or otherwise I would probably have to start with 60 or 65 percent of my max weight to complete both bouts without reducing the weight, 70 percent of my Max for Isolation exercises works perfect to complete both bouts
Interesting, in this study, a isolation biceps exercise was used. So I think it probably could be the case that some adjustments may need to be made with squats and deadlifts.
The first two sets are a waste of time if you're not coming close to failure
12/28 -> 12, 16, 20, 24, 28 😂. Gonna see what happens. Maybe even double that. 24/56
I prefer tree fiddy
70%? it looks like it's more like 80%.
Are you talking about the %1RM load? If so, I don't think many people can fully complete the 3-7 method with an 80%1RM load, there may be some, but generally, most folks will probably find a 70%1RM load doable yet still challenging.
@@HouseofHypertrophy ,yes. I just talks about the% RM percentage recommended for this routine. as you say 70% seems more realistic to me.
I doubt using a a true 80%1RM would be doable at all on a 3-7 as was described, based on my own current bench press poundages, anyway; I will try throwing in one of these at 70% sometimes if pressed for time!
So its myo-reps upside down lol
:)
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