This study investigated the efficacy of a new strength training method on strength gain, hypertrophy, and neuromuscular fatigability.
The training exercise consisted of elbow flexion against a load of ~ 70% of one repetition maximal (1RM). A new method (3/7 method) consisting of five sets of an increasing number of repetitions (3 to 7) during successive sets and brief inter-set intervals (15 s) was repeated two times after 150 s of recovery and compared to a method consisting of eight sets of six repetitions with an inter-set interval of 150 s (8 × 6 method). Subjects trained two times per week during 12 weeks. Strength gain [1RM load and maximal isometric voluntary contraction (MVC)], EMG activity of biceps brachii and brachioradialis, as well as biceps’ brachii thickness were measured. Change in neuromuscular fatigability was assessed as the maximal number of repetitions performed at 70% of 1RM before and after training.
Both 3/7 and 8 × 6 methods increased 1RM load (22.2 ± 7.4 and 12.1 ± 6.6%, respectively; p < 0.05) and MVC force (15.7 ± 8.2 and 9.5 ± 9.5%; p < 0.05) with a greater 1RM gain (p < 0.05) for the 3/7 method. Normalized (%Mmax) EMG activity of elbow flexors increased (p < 0.05) similarly (14.5 ± 23.2 vs. 8.1 ± 20.5%; p > 0.05) after both methods but biceps’ brachii thickness increased to a greater extent (9.6 ± 3.6 vs. 5.5 ± 3.7%; p < 0.05) for the 3/7 method. Despite subjects performing more repetitions with the same absolute load after training, neuromuscular fatigability increased (p < 0.05) after the two training methods.
The 3/7 method provides a better stimulus for strength gain and muscle hypertrophy than the 8 × 6 method.
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One repetition maximal
Averaged value of the rectified EMG
Analysis of variance
Coefficient of variation
Intraclass correlation coefficient
- M max :
Maximal motor wave
Maximal voluntary contraction
Tissue oxygenation index
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The authors thank Angélique Manier, Maxime Tomi and Joachim Ribanje for their assistance in supervising training sessions and in collecting data.
This study was supported by a grant of the Sports Ministry of the Wallonia-Brussels Federation of Belgium.
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The authors declare that they have no conflict of interest.
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Communicated by Olivier Seynnes.
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Stragier, S., Baudry, S., Carpentier, A. et al. Efficacy of a new strength training design: the 3/7 method. Eur J Appl Physiol 119, 1093–1104 (2019). https://doi.org/10.1007/s00421-019-04099-5
- Muscle strength
- Near-infrared spectroscopy