Does the 3/7 Method Build More Muscle?

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. - https://pubmed.ncbi.nlm.nih.gov/30756168/
Schoenfeld et al. - https://pubmed.ncbi.nlm.nih.gov/28834797/
Schoenfeld et al. - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5131226/pdf/jssm-15-715.pdf
Grgic et al. - https://www.sciencedirect.com/science/article/pii/S2095254621000077#bib0010
Wackerhage et al. - https://journals.physiology.org/doi/full/10.1152/japplphysiol.00685.2018
Enes et al. - https://pubmed.ncbi.nlm.nih.gov/34260860/
Prestes et al. - https://pubmed.ncbi.nlm.nih.gov/28617715/

Music:
Blue Wednesday, Shopan - Home Court https://chll.to/d2685127
- https://soundcloud.com/bluewednesday
- https://soundcloud.com/shopanbeats

Видео Does the 3/7 Method Build More Muscle? канала House of Hypertrophy