MAY 2025 STRENGTH BLOCK #5 - THE 3/7 METHOD

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.

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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.