The 3/7 method is a type of strength training that involves performing three sets of seven repetitions for each exercise. This approach to strength training is typically used by beginners or those who are new to lifting weights. The goal of the 3/7 method is to help individuals build muscle mass and increase their strength.
Performing three sets of seven repetitions for each exercise may seem like a lot, but it's important to remember that you should only be using a weight that you can lift comfortably. If you're struggling to complete all seven reps in a set, then the weight is likely too heavy and you should reduce the amount you're lifting.
One benefit of the 3/7 method is that it allows you to focus on quality over quantity. With this approach, you're not trying to lift as much weight as possible or perform as many reps as possible. Instead, you're focusing on completing each rep with good form and technique. This can help prevent injuries and ensure that you're getting the most out of your workout.
If you're interested in trying the 3/7 method, start by finding a few exercises that work different muscle groups (e.g., chest press, rows, squats). Then, select a weight that's challenging but manageable for seven reps. Perform three sets of seven reps for each exercise, resting for 60-90 seconds between sets. Remember to focus on quality over quantity - if your form starts to suffer, then reduce the amount of weight you're lifting accordingly