A 7-7-7 workout refers to a rep scheme where you perform a set of exercises using a specific repetition breakdown: 7 reps from the bottom of the movement, 7 reps from the top of the movement, and 7 full reps. This totals 21 repetitions per set.
How to Perform a 7-7-7 Workout
The example provided focuses on barbell curls. Let's break down the technique:
- Phase 1 (7 reps): Perform 7 repetitions of the barbell curl, focusing on the eccentric (negative) phase of the movement. This means slowly lowering the weight, emphasizing the muscles' controlled lengthening.
- Phase 2 (7 reps): Perform 7 repetitions, focusing on the concentric (positive) phase. This means focusing on the lifting portion of the exercise, emphasizing the muscles' contraction. You might start the lift from a partially curled position.
- Phase 3 (7 reps): Perform 7 full repetitions, completing the entire range of motion for each rep. This combines both the concentric and eccentric phases.
This method is designed to target the muscles from different angles and ranges of motion, leading to a more comprehensive workout. It's important to choose a weight that allows you to complete all 21 repetitions with good form. The video shows this applied to barbell curls but the principle can be applied to other exercises too.
This training technique maximizes muscle engagement by emphasizing different parts of the movement. The total of 21 repetitions provides a significant volume of training.
