3/7 Method: Strength Machine Only

Plan Details

The 3/7 Method: Strength Machine Only routine by JefitTeam is a 3 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

This machine-based advanced strength training program is a follow-up to a previously published progr... Read More

This machine-based advanced strength training program is a follow-up to a previously published program from Jefit with a similar name for intermediate level gym-goers. The 3/7 Method is a strength program that gained popularity a few years ago. There are multiple scientific research studies that back up the unique method of programming that this routine follows. The goal is 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 using brief rest intervals (15-seconds). The original study repeated the 5 sets three times for each exercise before resting 3-minutes in between each group of sets. Stay Strong Together, MICHAEL WOOD, CSCS Jefit