The 3 x 3 x 3 Workout
3 contractions, 3 exercises, 3 times a week
Strength…everyone wants it, but few people have it. Doubt me? Walk into any gym across this beautiful country of ours and tell me what you see. Chances are you’ll see the same thing I do everyday: men and women doomed to a vile existence of bench pressing the pink vinyl coated dumbbells. The REALLY sad part? It took YEARS to be able to bench press those pink dumbbells…without a spotter.
If you’re one of these people, or even an athlete looking for exceptional strength gains, then continue reading. I’m about to share one of the best methods I know for producing rapid strength gains. As usual, I’m not just going to give you a four week results producing program, but explain the science behind it as well.
The Contractions
There are three types of muscle contractions: concentric, isometric and eccentric.
Concentric contractions: The lifting portion of an exercise where the muscle develops tension and shortens.
Isometric contraction: The muscle produces tension, but its length remains constant.
Eccentric contraction: The lowering portion of an exercise where the muscle develops tension and lengthens.
So, why am I covering all this? Because numerous studies have shown that a program utilizing the three contraction types results in faster strength gains, than if only one contraction type was focused on. Plus, it also eliminates boredom, which can cause your strength gains to stagnate faster than Lindsay Lohan can chug a beer.
The Exercises
Just as focusing on the different types of contractions results in sudden strength gains, so does performing different exercises for a muscle group. On this program, you will work the major muscle groups (legs, back and chest) three times a week with different exercises for each day. The different exercises recruit different fibers within the muscle, causing total development for that muscle.
The Workout
Day 1- Concentric emphasis
The concentric emphasis workout is similar to Charles Staley’s Escalating Density Training (EDT) program. You’re going to perform a prescribed number of reps for a certain length of time and each week, these parameters will change. For example, for your first exercises, squats, you will perform sets of 7 reps for a total of 15 minutes. Perform as many sets as possible. You determine how much rest to take between sets, but don’t get too lazy! You should feel your cardiovascular system working overtime on this day’s workout.
- Back squat
Week 1: 15 minutes 7 reps
Week 2: 15 minutes 6 reps
Week 3: 10 minutes 5 reps
Week 4: 7 minutes 4 reps
The next two exercises will be performed as a superset, meaning you will perform one set of barbell rows followed by one set of bench presses. Again, you determine your rest periods.
B1) Barbell row
B2) Barbell bench press
Week 1 20 minutes 7 reps
Week 2 20 minutes 6 reps
Week 3 15 minutes 5 reps
Week 4 10 minutes 4 reps
Day 2- Isometric emphasis
For each exercise performed, you will be taking a 5 second pause in a disadvantaged position. Isometric contractions help you recruit an additional 10% of the working muscle’s fibers, making you stronger.
- Front squat
Week 1 4 sets x 7 reps 90 seconds rest
Week 2 4 sets x 6 reps 90 seconds rest
Week 3 5 sets x 6 reps 2 minutes rest
Week 4 3 sets x 5 reps 2 minutes rest
Hold your 5 second isometric contraction when thighs are parallel to ground.
Alternate grips with arms crossed and using weight lifting straps wrapped around bar.
B1) Incline barbell press
Rest 75 seconds
Lower the bar 2 inches above your chest and hold your isometric contraction. Lower to your chest and return to the original position.
B2) Supinated grip lat pulldown
Rest 120 seconds
Week 1 4 sets x 7 reps
Week 2 4 sets x 6 reps
Week 3 5 sets x 6 reps
Week 4 3 sets x 5 reps
Isometric contraction is held when the bar is touching your chest.
Day 3- Eccentric emphasis
For each eccentric contraction, you will lower the weights in 6 seconds and return to the starting position as fast as possible. If you cannot maintain a 6 second lowering, the weight is too heavy. Ensure that you keep constant tension on the target muscle groups.
A) Lunges
Rest 2 minutes
Week 1 4 sets x 7 reps per leg
Week 2 4 sets x 6 reps per leg
Week 3 5 sets x 6 reps per leg
Week 4 3 sets x 5 reps per leg
B1) Seated row
Rest 90 seconds
B2) Decline barbell bench press
Rest 2 minutes
Week 1 4 sets x 7 reps
Week 2 4 sets x 6 reps
Week 3 5 sets x 6 reps
Week 4 3 sets x 5 reps
Conclusion
There you have it - one of the fastest ways to get stronger in the gym. The combination of emphasizing the different muscle contraction types with different exercises for each muscle group will have you setting personal records in most, if not, all of your lifts. Due to the lower reps used in this program, it may be taxing on your nervous system, so ensure that you get at least 8 hours of sleep each night to assist your recovery.