Want to Build Muscle? Then Try This Popular 3/7 Method

Many gym goers don’t mind working hard if they can ultimately add muscle via the training routine they’re on. The popular, and fairly new, 3/7 strength training method does just that! Many of the training programs, however, circulating around gyms don’t always end up building muscle for different reasons. Gym goers, for the most part, understand the importance of high intensity training and volume (sets x reps. x load).

Traditional Strength Training

The majority of individuals who workout like to use a traditional sets and repetitions based training program. Meaning, performing a barbell squat, is typically done, using 4×6, or four sets of six repetitions, with a few minutes recovery between sets. The 3/7 Method allows you to stay on one piece of equipment, performing more overall sets back-to-back, but in less time.

Jefit 3/7 Method Training Programs

The Jefit team recently created two new strength programs (free wight and machine) using this type of training protocol. Click the title of each program below to be taken to the specific program.

3/7 Strength Protocol (Advanced, 3-days/week).
Strength Machine 3/7 Method (Intermediate, 3-days/week).
3/7 Strength Training Method (Beginner **New**)

Research Review: 3/7 Training Method

Personally, if you really want to know the efficacy of a strength training program, explore the research. When you find research papers published on a topic, like the 3/7 Method, that’s usually a step in the right direction.

In a 2019 study published in the European Journal of Physiology, the 3/7 Method compared well to a more traditional 8×6 program. Stragier and colleagues tested elbow flexor strength using 70 percent of 1-RM. The goal was to test the efficacy of a new strength training method on strength gain, hypertrophy, and neuromuscular fatigability.

The new training protocol (3/7 method) consisted of five sets of an increasing number of repetitions (3 to 7) during successive sets and brief rest intervals (15-seconds). This format was repeated two additional times after 150-seconds of recovery. This was then compared to a method consisting of eight sets of six repetitions. The rest interval of 150-seconds (8 × 6 method) was used. Subjects trained two times per week for a period of 12-weeks.

In a second study (2016), Laurent and colleagues looked at untrained subjects performing Smith machine Bench Press, twice a week for 8-weeks. Subjects were then assigned to one of three groups.

1.) A group that trained the exercise with the 3/7 method.

2.) A group that trained the exercise with 4 sets of 6 repetitions (with 2.5 minutes of rest between sets).

3.) A group that trained the exercise with 8 sets of 6 repetitions (also with 2.5 minutes of rest between sets).

Training Results

In the first study mentioned, the 3/7 and 8 × 6 methods significantly increased both 1-RM load (22.2 ± 7.4 and 12.1 ± 6.6%, respectively) and MVC force. The 3/7 method provided a better training stimulus for strength gain and muscle hypertrophy than the 8 × 6 method.

In the second study, each of the three groups used 70 percent of their 1-RM for bench press. Following the study, the researchers found the 3/7 method increased bench press strength to a greater extent than training with 4 sets of 6 repetitions. Compared to a moderate volume classical method (4 sets of 6 repetitions), the 3/7 method was superior. But, compared to a higher volume classical method (8 sets of 6 repetitions), the 3/7 method wasn’t as effective. The 3/7 Method, though, was performed in about a third less time compared to the other groups. This was a result of the short (15-seconds) bouts of recovery between sets.

Hopefully the great results from these various studies, using the the 3/7 Method, will shed some light on other training options for you to hopefully try when you reach your next plateau.

Stay Strong Together

Jefit, named best strength training app in 2024, by PC Magazine, Forbes, Garage Gym Reviews and many others. The app comes equipped with an advanced customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.

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Michael Wood, CSCS

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to "Top 100 Trainers in America" by Men's Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.