You can build muscle a hundred different ways—switching up your reps, going heavier or lighter, or even sticking to bodyweight moves. But if you’ve been at it for years and you’re bored or stuck on a plateau, it’s time to change the game. The fix isn’t reinventing your entire routine; it’s finding the right tweak. Enter the 3/7 training method: an unconventional approach built to blast through plateaus and pack size onto your frame fast.
According to Saveon Bolton, NASM-certified personal trainer for The Edge Fitness Clubs, this technique has been making major waves in the personal training and strength coaching community “for its impressive hypertrophy outcomes.” We spoke with the pros and are here with everything you need to know to get started.
Related: Master the 5×5 Workout to Build Strength, Muscle, and Power
What Is the 3/7 Method?
“The 3/7 training method is an exciting and unique approach to resistance training,” says Nico Gonzalez, Balanced Body educator, certified personal trainer at Balanced Body. “It focuses on a specific structure of repetitions and rest intervals that sets it apart from the traditional set/rep formats often used for building muscle. This method can really spice up your workout routine and offer some fantastic benefits.”
The 3/7 method is structured like this. You will complete one extended set, which is made up of five mini sets. Increase the reps for every set—3, 4, 5, 6, 7—with a 15-second rest period between each one.
“Unlike traditional hypertrophy methods (e.g., 3–4 sets of 8–12 reps with 60–90 seconds of rest), the 3/7 method accumulates fatigue rapidly, maximizing time under tension and metabolic stress,” explains Bolton.
While the 3/7 method can be used for both compound and isolation exercises, Bolton favors the latter.
“Isolation movements tend to be safer and more effective due to the cumulative fatigue involved,” he says. “Compound movements like bench press or squats are possible but should be used with caution due to form breakdown under fatigue. Ideal options include biceps curls, leg extensions, lateral raises, and triceps pushdowns.”
What Makes It Effective for Muscle Growth
According to Gonzalez, there are several key reasons why the 3/7 is effective for fast muscle growth.
- Varied Load: Alternating between lighter and heavier weights promotes hypertrophy and strength gains.
- Lengthened Time Under Tension: This method keeps your muscles engaged and burning for longer periods of time.
- Metabolic Stress: This means greater recruitment of muscle fiber and a positive hormonal response.
“The short rest intervals and progressively increasing reps drive muscular fatigue, metabolic stress, and tension in a very short period. These are all key drivers of hypertrophy. By extending the total time under tension and pushing muscles close to failure, the 3/7 format stimulates both sarcoplasmic and myofibrillar hypertrophy,” Bolton adds.
Related: The 6-12-25 Method: A Smarter Way to Build Muscle With Volume
Who It’s Best For
Both Bolton and Gonzalez agree that the 3/7 method can be incredibly effective, but it’s most suitable for intermediate to advanced lifters. Beginners should not be surprised to feel challenged by the intensity. Above all, safety is key.
“If you’re eager to give it a go, just remember to prioritize proper form and start with lighter weights,” Gonzalez says. “This way, you can build a solid foundation and avoid any injuries while still enjoying the benefits of this exciting training method! You’ve got this!”
Mistakes To Avoid
When performing the 3/7 method, be mindful of the below:
- Stick with ~70 to 75 percent of your one-rep max; lifting too heavy can result in failure early on in the sequence.
- Limit rest periods to 15 seconds between sets.
- Maintain solid form and strict technique; breakdown occurs with accumulated fatigue.
- Don’t overuse the 3/7 method, as it can be taxing on your body. Limit it to one to two exercises each session—don’t use it throughout your entire workout.
