June ​2025 Strength Block #6 - Madcow 5x5
IntroductionFor Strength Block #6, we are implementing Madcow 5x5, a progressive strength training program designed for intermediate to advanced lifters looking to break through plateaus and reach new personal records. This block follows a structured plan where weights progressively increase every week, culminating in new 5-rep maxes (5RM) as the cycle progresses.
Originally built for powerlifters and bodybuilders, the Madcow 5x5 method emphasizes progressive overload, compound lifts, and structured accessory work to ensure maximum strength development. This program is strategically timed as a Realization Block to prepare athletes for KPI Week and the Q2 Combine, where we assess individual progress over the quarter.
KING Strength’s STRENGTH ProgramSTRENGTH is our flagship class-based training program, where we make our statement in the fitness industry. This is strength training in its purest form.
STRENGTH teaches: work ethic, consistency, body awareness, and advanced weightlifting techniques utilizing barbells and kettlebells.
STRENGTH is a three-day (Monday, Wednesday, Friday), periodized program that rotates every four weeks. We refer to our four-week training cycles as STRENGTH BLOCKS.
Programming is designed an entire year in advance. The year is broken up into four quarters, which we refer to as STRENGTH CYCLES.
THIS BLOCK IS A REALIZATION BLOCK

• High intensity, lower volume
  
• Moderate time under tension
  
• Moderate rest periods
  
• Skills under fatigue
  
• Threshold work
  
• Mobility, aerobic, and anaerobic metabolic work
  

Each STRENGTH CYCLE contains three STRENGTH BLOCKS. A block spans four weeks at a time, with increasing intensity and decreasing volume as you progress through the three distinct phases.
What is Madcow 5x5?Madcow 5x5 is a progressive overload program that focuses on heavy compound lifts, gradually increasing the load each week until failure is reached. The structure of the program ensures constant strength progression by emphasizing big lifts, incremental weight increases, and volume accumulation.
Key Components of Madcow 5x5

• Three Workouts Per Week: Typically Monday, Wednesday, and Friday
  
• Progressive Overload: Increase weight by 2.5% per week
  
• Heavy Compound Lifts: Squat, Bench Press, Overhead Press, Deadlift, and Row
  
• Weekly PR Attempts: Lifters aim to hit new 5-rep maxes (5RM) by Week 4
  
• Periodization & Failure Testing: The program runs 8-12 weeks, with failure occurring at different points depending on individual progress
  

Weekly BreakdownMonday (Heavy Day)

• Squat – 5x5 (last set is a 5RM attempt)
  
• Bench Press – 5x5 (last set is a 5RM attempt)
  
• Barbell Rows – 5x5 (last set is a 5RM attempt)
  

Wednesday (Light Day)

• Squat – 4x5 (last set repeats 3rd set)
  
• Overhead Press or Incline Bench – 4x5 (last set is a 5RM attempt)
  
• Deadlift – 4x5 (last set is a 5RM attempt)
  

Friday (High Volume Day)

• Squat – 5x5 (last set is 2.5% heavier than Monday for 3 reps)
  
• Bench Press – 5x5 (last set is 2.5% heavier than Monday for 3 reps)
  
• Barbell Rows – 5x5 (last set is 2.5% heavier than Monday for 3 reps)
  
• Final Set: 8 reps at 77.5% of Monday’s top set to increase volume
  

How Madcow 5x5 Works

• Progressive Load Increases – Each week, lifters add 2.5% more weight to the top set, building towards a new 5RM.
  
• Gradual Intensity Buildup – The first three sets ramp up to the top weight, ensuring proper warm-up and volume accumulation.
  
• Strength Realization – By Week 4, lifters attempt a new 5RM every week.
  
• Failure Point Determines Cycle Duration – The program lasts 8-12 weeks, depending on when the lifter fails to complete their max weight set.
  

Why Madcow 5x5?The Madcow 5x5 method is effective for breaking strength plateaus, improving power output, and reinforcing proper movement patterns under heavier loads. The program’s focus on big compound lifts translates directly to increased overall strength.
Preparing for KPI Week and The Q2 CombineAs a Realization Block, this program is designed to prepare you for testing and assessment.

• KPI Week and the Q2 Combine measure strength progress, power output, and movement efficiency.
  
• Your max effort lifts and rep max improvements will be evaluated to track quarter-over-quarter progress.
  
• Expect to push to new limits and set new personal records by the end of this block.
  

Benefits of the Madcow 5x5 Realization Block

• Increased Absolute Strength – Progressive overload ensures continued strength gains.
  
• Improved PR Attempts – The weekly 5RM testing builds towards new personal bests.
  
• Effective Strength Peaking – Designed to maximize strength realization for assessments.
  
• Enhances Movement Mechanics – Repeated heavy lifting improves technique and efficiency.
  
• Optimized for Powerlifters & Strength Athletes – Ideal for those looking to break through plateaus.
  

Considerations & RecoveryThis program is high-intensity and demands adequate recovery:

• Nutrition & Hydration – Ensure proper protein intake and hydration for recovery.
  
• Mobility & Warm-Ups – Perform dynamic mobility work to prevent stiffness and injuries.
  
• Monitor Fatigue & Load Management – Adjust weights as necessary to prevent burnout.
  

ConclusionThe Madcow 5x5 Realization Block is the final step before KPI Week and the Q2 Combine. With high intensity, structured progression, and weekly PR testing, this block will push your limits and prepare you for peak strength performance.
If you’re ready to test yourself, break plateaus, and set new PRs, Strength Block #6 is here to challenge you. Let’s get to work.

May 2025 2025 Strength Block #5 - The 3/7 Method

Introduction
For Strength Block #5, we are diving into The 3/7 Method, an advanced, high-intensity training protocol designed to maximize both strength and hypertrophy. This method strategically combines mechanical stress (lifting heavy weights) with metabolic stress (short rest periods), creating an optimal stimulus for muscle growth and performance gains.

Originally developed by French strength coach Emmanuel Legeard in the early 2000s, the 3/7 Method has been backed by research for its effectiveness in building both muscle size and strength in a time-efficient manner. This block will challenge your endurance, push your limits, and help break through plateaus as you progress toward your peak performance.

KING Strength’s STRENGTH Program
STRENGTH is our flagship class-based training program, where we are making our statement in the fitness industry. This is strength training in its purest form.

STRENGTH teaches: work ethic, consistency, body awareness, and advanced weightlifting techniques utilizing barbells and kettlebells.

STRENGTH is a three-day (Monday, Wednesday, Friday), periodized program that rotates every four weeks. We refer to our four-week training cycles as STRENGTH BLOCKS.

Programming is designed an entire year in advance. The year is broken up into four quarters, which we refer to as STRENGTH CYCLES.

THIS BLOCK IS AN INTENSIFICATION BLOCK

• High intensity, lower volume
• Moderate time under tension
• Moderate rest periods
• Skills under fatigue
• Threshold work
• Mobility, aerobic, and anaerobic metabolic work

Each STRENGTH CYCLE contains three STRENGTH BLOCKS. A block spans four weeks at a time, with increasing intensity and decreasing volume as you progress through the three distinct phases. Accumulation, Intensification, and Realization.

What is the 3/7 Method?
The 3/7 Method is a high-volume, metabolically driven training protocol designed to induce muscle fatigue and trigger anabolic signaling for hypertrophy. The method follows a structured rep scheme with progressively increasing reps within each set, paired with short intra-set rest intervals to maximize metabolic stress.

The 3/7 Rep Scheme:

1. Choose a weight that is 70-72% of your 1RM (roughly a weight you can lift for 12 reps).
2. Perform 3 reps, rest 15 seconds.
3. Perform 4 reps, rest 15 seconds.
4. Perform 5 reps, rest 15 seconds.
5. Perform 6 reps, rest 15 seconds.
6. Perform 7 reps, rest 150 seconds (2.5 minutes).
7. Repeat the full sequence for a total of 3 rounds.

By the end of the protocol, cumulative fatigue leads to a powerful hypertrophic and strength-building effect.

How the 3/7 Method Works

• Mechanical Stress: The moderate-to-heavy loads challenge your muscles to lift with precision and force, driving neuromuscular adaptation and strength gains.
• Metabolic Stress: The short rest intervals increase metabolite accumulation (lactate, hydrogen ions, and inorganic phosphate), leading to greater muscular fatigue and growth.
• Progressive Fatigue: The increasing reps per set amplify metabolic stress by forcing muscles to work harder as fatigue accumulates.
• Time Efficiency: This method allows for a high training volume in a relatively short period, making it an effective way to maximize results without extending gym time.

Research-Backed Strength Gains
Several studies have investigated the effectiveness of the 3/7 Method compared to traditional training protocols:

Strength Improvements (Laurent et al.)
A study compared the 3/7 method against two traditional rep schemes in 38 healthy young men training the bench press twice per week for 8 weeks:

• 4x6 protocol: 21.8% improvement in 1RM.
• 8x6 protocol: 35.9% improvement in 1RM.
• 3/7 protocol: 29.8% improvement in 1RM.

While the 8x6 method showed the highest strength gains, the 3/7 method demonstrated significant strength improvements in less time and fewer total reps, proving its efficiency.

Hypertrophy Improvements (Stragier et al.)
Another study compared 3/7 training to an 8x6 rep scheme over 12 weeks, targeting biceps curls. The results showed:

• 3/7 training led to 75% greater biceps growth than the 8x6 protocol.
• 3/7 training led to 83% greater strength gains than the 8x6 protocol.

The study suggests that metabolic stress from the intra-set progression and reduced rest times played a key role in superior hypertrophy and strength gains.

How to Apply the 3/7 Method
To maximize the effectiveness of this method, follow these three key principles:

1. Select the Correct Weight
   • Choose 70-72% of your 1RM (a weight you can lift for approximately 12 reps).
   • If you fail to hit the prescribed reps in the last one or two intra-sets of rounds two or three, you’ve picked the right weight.
2. Respect the Rest Times
   • Allow only 15 seconds between intra-sets.
   • Rest 150 seconds (2.5 minutes) between rounds.
3. Execute with Consistency
   • Experienced lifters should complete 3 rounds to maximize gains.
   • Stick with proper form and control throughout the entire protocol.

Benefits of the 3/7 Method

• Increased Strength – Improves neuromuscular efficiency and helps break through plateaus.
• Greater Muscle Growth – Enhances metabolic stress, leading to hypertrophy.
• Time Efficiency – Maximizes training effectiveness without excessive time in the gym.
• Improved Muscular Endurance – Builds resilience by progressively challenging muscles within each round.
• Breaks Monotony – Offers a fresh, challenging approach to traditional strength training programs.

Considerations & Recovery
This method is intense and demands appropriate recovery:

• Prioritize Sleep & Nutrition – Ensure proper protein intake and sleep for muscle repair and growth.
• Monitor Fatigue Levels – If performance drops significantly, consider adjusting the load or frequency.
• Incorporate Mobility Work – To aid recovery and maintain joint health, integrate dynamic stretching and foam rolling.

​
Conclusion
The 3/7 Method is a powerful, research-backed approach to building muscle and increasing strength efficiently. By combining progressive loading, short rest intervals, and high metabolic stress, this method offers a time-effective, results-driven training structure. If you’re looking to break through plateaus and push your performance to new levels, this block will challenge and reward you.
Are you ready to take on the challenge of Strength Block #5? Let’s get to work.

April 2025 Strength Block: EL Diablo 6x6

IntroductionAs we enter the fourth strength block of the year, the intensity is turning up a notch. Welcome to El Diablo 6x6—a high-volume, muscle-fatiguing protocol designed to push your strength and endurance to new limits. Inspired by Vince Gironda’s classic 6x6 method, this block introduces an extra challenge: a 6-second eccentric phase. This deliberate tempo will increase time under tension, maximizing muscle hypertrophy and control. Buckle up—this one's going to burn.

KING Strength’s STRENGTH ProgramSTRENGTH is our flagship class-based training program, where we are making our statement in the fitness industry. This is strength training in its purest form.
STRENGTH teaches: work ethic, consistency, body awareness, and advanced weightlifting techniques utilizing barbells and kettlebells.

STRENGTH is a three-day (Monday, Wednesday, Friday), periodized program that rotates every four weeks. We refer to our four-week training cycles as STRENGTH BLOCKS.
Programming is designed an entire year in advance. The year is broken up into four quarters, which we refer to as STRENGTH CYCLES.

THIS BLOCK IS AN ACCUMULATION BLOCK

• High volume, low intensity
• More time under tension
• Shorter rest periods
• Skill development
• Structural balance
• Technical focus
• Mobility and aerobic metabolic work
  

Each STRENGTH CYCLE contains three STRENGTH BLOCKS. A block spans four weeks at a time, with increasing intensity and decreasing volume as you progress through the three distinct phases.
What is the 6x6 Protocol?The 6x6 protocol was developed by legendary bodybuilding coach Vince Gironda and is known for its effectiveness in building muscle definition and size. Unlike traditional heavy lifting, this method leverages moderate weights with short rest periods and high volume, keeping muscles under continuous stress.

Key Components of El Diablo 6x6

1. 6 Sets x 6 Reps – Each exercise is performed for 6 sets of 6 reps, focusing on strict form and controlled movement.
2. 6-Second Eccentric – The key twist in this block is a slow, controlled eccentric (lowering) phase lasting six seconds, amplifying time under tension.
3. Short Rest Periods – Each week, rest intervals will decrease by 5 seconds, starting at 45 seconds and reducing to 30 seconds by the end of the block.
4. Progressive Overload – The working weight will increase by 2% each week, ensuring consistent strength adaptation.

How the Protocol Works
1. Exercise Selection Gironda emphasized movements that maximize range of motion and target multiple muscle groups. This block will focus on compound lifts like:

• Squats
• Bench Press
• Curls
• Triceps Extensions

2. Strict Form & Technique Momentum has no place in this program. Each rep should be slow and deliberate, with full control over both the concentric (lifting) and eccentric (lowering) phases.
3. Muscle Fatigue & Time Under Tension (TUT) This program maximizes metabolic stress, a key factor in hypertrophy, by keeping muscles under load for longer periods. The extended eccentric phase, combined with shortened rest, forces the body to adapt quickly.

Weekly Breakdown

• Week 1: 6-second eccentric, 45-second rest
• Week 2: 6-second eccentric, 40-second rest
• Week 3: 6-second eccentric, 35-second rest
• Week 4: 6-second eccentric, 30-second rest
• Weight Increases: +2% each week

Benefits of El Diablo 6x6

• Muscle Growth & Hypertrophy – Increased time under tension and controlled reps lead to better muscle fiber recruitment and hypertrophy.
• Improved Definition & Endurance – The short rest periods encourage muscle density and endurance, making this a great block for aesthetic gains.
• Time-Efficient Workouts – The structure allows for a high training volume in a relatively short session.
• Strength & Control Development – The slow eccentric phase enhances muscular control and resilience, reducing injury risk.

Considerations & Recovery
While this protocol is highly effective, it is also intense. Prioritize proper recovery, including sleep, nutrition, and mobility work. Listen to your body and ensure you’re fueling appropriately to sustain the increased workload.

Conclusion
The El Diablo 6x6 strength block is designed to test your discipline, endurance, and ability to push through fatigue. With progressive overload, strict form, and shorter rest intervals, this program will deliver results if you stay committed. Are you ready to embrace the burn? Let’s get to work.