Strength training with new 3/7 method gives superior results

[luisHK]

I realize that we don't work out in the same manner and may have different objectives, but 15 minutes between sets, or even half that, seems excessive. Do you find that you actually need that much rest between sets? Could you describe your workout?

I change programs regularly but will always end up doing low rep compound exercices, after 2 or 3 sets of heavy squats, close to max effort, I sure feel 8mns rest are necessary. Even sub Max squats get me quite tired btw. After hearing the Lilliebridge and Licis boasting of 15mns rests and moving to a powerlifting gym where other lifters also take long rests, I m more inclined to take 8mns even from the first working set and don t get embarrassed id I rest 10mns
Total work out duration is a problem though

 

[Frederick Foresight]

I change programs regularly but will always end up doing low rep compound exercices, after 2 or 3 sets of heavy squats, close to max effort, I sure feel 8mns rest are necessary. Even sub Max squats get me quite tired btw. After hearing the Lilliebridge and Licis boasting of 15mns rests and moving to a powerlifting gym where other lifters also take long rests, I m more inclined to take 8mns even from the first working set and don t get embarrassed id I rest 10mns
Total work out duration is a problem though

So how many total sets do you average per workout, and how long does your typical workout take?

 

[Buy1Sell2]

Baron, do you think I am getting an exemplary benefit by swinging dumbbells while riding a stationary bike or would I be better off doing something separately for arms?

 

[Baron]

Baron, do you think I am getting an exemplary benefit by swinging dumbbells while riding a stationary bike or would I be better off doing something separately for arms?

You'll be burning more calories that way for sure, and there's nothing wrong with that. It seems like the dumbbell weights would have to be pretty light for you to be curling them while on the bike for more than a few minutes. So I would still do some curls with heavier weights to get the muscle building benefits on whatever day you typically work arms.

 

[Buy1Sell2]

You'll be burning more calories that way for sure, and there's nothing wrong with that. It seems like the dumbbell weights would have to be pretty light for you to be curling them while on the bike for more than a few minutes. So I would still do some curls with heavier weights to get the muscle building benefits on whatever day you typically work arms.

Ok thanks----I am swinging 10 lb bells for a 40 minute ride and it does get a bit tiresome especially when I hold arms straight out. I believe your advice is to keep doing it but grab some other lifting of a heavier nature to develop real strength?

 

[Baron]

I'm saying that you can stick with the 10lb dumbbells while on the bike, but then do some heavier curls on a day you're not on the bike, as part of a strength building routine.

 

[Buy1Sell2]

I'm saying that you can stick with the 10lb dumbbells while on the bike, but then do some heavier curls on a day you're not on the bike, as part of a strength building routine.

Ok---thank you for the advice.

 

[Frederick Foresight]

Baron, do you think I am getting an exemplary benefit by swinging dumbbells while riding a stationary bike or would I be better off doing something separately for arms?

Swinging?

 

[Frederick Foresight]

Strength training with the new 3/7 method provides more muscle mass and strength than strength training in the traditional way. This is probably because the 3/7 method results in more metabolic stress, write Belgian scientists from the Universite Libre de Bruxelles in the European Journal of Applied Physiology.

Study
For 12 weeks, the researchers got 16 subjects to train their triceps twice a week with the 3/7 method. Another group of 15 test subjects trained the triceps twice a week for 12 weeks in the traditional way. They made 8 sets of 6 reps each.

With the 3/7 method you first make a set of 3 reps, and then you rest for 15 seconds. Then you make a set of 4 reps, and then you rest again for 15 seconds. Then you make a set of 5 reps, you take 15 seconds of rest, then you make a set of 6 reps, you rest for another 15 seconds, and then you conclude with a set of 7 reps.

After such a series you rest 2-3 minutes, and then you repeat the procedure.

You do all sets with the same load. That is about 70 percent of the weight with which you can just make 1 rep.

The test subjects in the 6X8 group trained with the same load as the test subjects in the 3/7 group. In the 6X8 group, the test subjects took 2 minutes of rest between sets.

The subjects in both groups had not done any strength training in the six months preceding the study.

Results
Both groups gained muscle mass and strength, but the progression in the 3/7 group was more convincing than in the 8X6 group.

Mechanism

The researchers think that the 3/7 method leads to greater metabolic stress in the muscles than the 6X8 method.

Making ever more intensive sets, with a particularly short rest period between sets, results in more lactic acid and a greater oxygen debt than with the regular method, while the mechanical stress is about the same. Therefore the growth stimulus is greater than with the 8X6 method.

Source:
Eur J Appl Physiol. 2019 May;119(5):1093-1104.

Baron, are you still doing your workouts in this manner? If so, how is it going? I'm considering doing a variation of this approach for the exercises in my routine that call for 2 sets each.

 

[Baron]

Like everything, I rotate in and out. Otherwise, the body just completely adapts if the method is used too long. I'm not currently using that method. At the moment, I'm doing whole-body workouts, 1 set per exercise, and usually I do about 9 exercises in total. The rep range varies between 15 - 20 reps per set. Once I can do 20 reps, I up the weight slightly for the next workout and that usually knocks the number of reps back down to 15. Rinse and repeat.