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Training Style to Know: The 7-4-7 Method

Find how switching your reps mid-set can bring on big muscle gains.

Day Three

1) Front Squat/ Back Squat/ Jump Squat
Sets: 3–4 Reps: 7, 4, 7 (each leg)

Hold the bar on your fingertips with your elbows raised until your upper arms are parallel to the floor. Perform 7 reps. Increase the weight and switch to a back squat and do 4 reps. Rack the bar, step back, and squat down halfway. Jump for 7 reps.

2) Dumbbell Reverse Lunge/Jump Lunge/Walking Lunge
Sets: 3–4 Reps: 7, 4, 7 (each set)

Step backward into a lunge position. Switch legs and repeat (7 reps). Get into a lunge and jump as high as you can, switching legs midair (4 reps). Then do walking lunges across the room (7 reps).

3A) Side Plank w/Leg Lift
Sets: 4 Reps: Hold for 10–15 seconds (each side)

Lie on your side and rest your weight on your forearm. Bridge your hips up so your body forms a straight line, then suspend your top leg in the air.

3B) Romanian Deadlift
Sets: 4 Reps: 10–12

Hold a barbell against the front of your thighs. Bend your hips back and lower your torso (bending knees as needed) as far as you can with your back arched. Squeeze your glutes and hamstrings to come back up.

4A) Single-leg Hip Bridge
Sets: 3 Reps: 10–15

Sit on the floor with your upper back resting on a bench or chair and one leg extended in front of you. Push through the heel of your foot, raising your hips until they're level with the bench. Squeeze your glutes at the top.

4B) Crunch on Ball
Sets: 3 Reps: 10–15

Hold a weight plate at arm's length and rest your lower back on a Swiss ball. Crunch your torso until you're sitting upright, keeping the weight overhead at all times.

Tip: If you're around six feet tall, use a 65-centimeter (diameter) Swiss ball.

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