The 777 exercise, often used in strength training, particularly with barbell curls, involves performing three sets of seven repetitions, each with a different range of motion.
How to Perform 777 Exercise
The following table breaks down each phase of the 777 exercise:
| Phase | Repetitions | Range of Motion |
|---|---|---|
| Bottom | 7 | From the bottom of the movement to the mid-point |
| Top | 7 | From the mid-point to the top of the movement |
| Full | 7 | Full movement from the bottom to the top |
Breakdown:
- 7 Bottom Reps: You start with seven repetitions focusing solely on the lower half of the movement. For example, in a barbell curl, you would curl the weight from the bottom to the mid-point of the curl.
- 7 Top Reps: Next, you complete seven repetitions, focusing on the upper portion of the movement. Using the barbell curl example, you curl from the mid-point to the top.
- 7 Full Reps: Lastly, you perform seven full range of motion repetitions, moving from the very bottom to the very top of the movement.
Example - Barbell Curl 777
According to the provided reference, the 777 exercise is commonly used with barbell curls. The technique is described as:
- Seven reps from the bottom of the curl to the mid-point of the curl.
- Seven reps from the mid-point of the curl to the top of the curl.
- Seven full reps from the bottom to the top of the curl.
These three phases together add up to a total of 21 repetitions.
Practical Insights:
- This method helps in engaging the muscles through various parts of their range of motion, leading to more complete muscle stimulation.
- The 7-7-7 approach can enhance both muscular endurance and hypertrophy by combining different ranges of motion.
- The focus on different parts of the movement helps in breaking through plateaus.
