Sculpt your body with the 3-7 method!

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If you’re looking for an innovative and effective method to sculpt your body and increase muscle strength, the 3-7 method could be the solution for you! This training approach focuses on short but intense series that stimulate muscle growth and conditioning.

What does the 3-7 method involve?

The 3-7 method is based on a progressive overload within the same series. Here’s how it works:

  1. Use a load of about 70% of your maximum.
  2. Perform 5 mini-sets consecutively, increasing the number of repetitions in each set.
  3. Take a short 15-second pause between each mini-set.
  4. The repetition sequence is: 3-4-5-6-7, for a total of 25 repetitions.
  5. Rest for 3 minutes and repeat the entire process, for a total of 3 rounds.

This approach is ideal for building strength, muscular endurance, and improving neuromuscular control.

Example weekly workout plan with the 3-7 method

This plan is designed to train all major muscle groups within a week.

Monday – Chest and Triceps

  • Flat bench press with barbell
  • Incline bench press with dumbbells
  • Incline bench flys
  • French press with barbell
  • Cable push-downs

Tuesday – Back and Biceps

  • Pull-ups
  • One-arm dumbbell rows
  • Seated cable rows
  • Barbell curls
  • Hammer curls with dumbbells

Thursday – Legs

  • Barbell squats
  • Dumbbell lunges
  • Lying leg curls
  • Calf raises

Friday – Shoulders and Abs

  • Military press with barbell
  • Lateral raises
  • Front raises with dumbbells
  • Ab wheel rollouts
  • Crunches on an incline bench

Practical Tips

  • Warm-up: Start each session with 10 minutes of light cardio and one warm-up set for each exercise.
  • Stretching: End with stretching to prevent muscle tightness and improve mobility.
  • Recovery: Give your body the necessary time to recover, aiming for good sleep and a balanced diet.

Try it for 6-8 weeks and see how your body responds to this technique! Remember, consistency is key to achieving your goals. Let me know how your training goes!