3 sets of 10 reps…
That’s the standard set and rep pattern for your average workout routine. Every now and then you’ll see different numbers such as 4 sets of 15, 5 sets of 5, 10 sets of 10, etc… And all of them will help to spur on new muscle growth to some degree. But one unique training method that you may or may not have used before is 7-7-7 also known as 21’s.

The basic theory is that you’ll break down each set into 3 mini sets of 7 reps and use a different range of motion for each set of 7 reps.

For example:
– 7 reps in the bottom half range of motion.
– 7 reps in the top half range of motion.
– 7 reps using a full range of motion.

To show you how this works lets use the bicep curl…

– You’re going to do a total of 21 reps non-stop, but you’ll break the set down into 3 different ranges of motion.

– Start with 7 reps in the bottom half of the bicep curl. Only curl the barbell half way up until your forearms are parallel with the floor and then lower back down.

– After that immediately do 7 reps curling in the top half of the bicep curl. Curl the barbell all the way up, but only lower half way down, stopping when your forearms are parallel with the floor.

– Finish off with 7 full range of motion reps, curling all the way up and lowering all the way down to the bottom.

This is certainly not a new concept, 7-7-7 or 21’s has been around for decades, but they work like gangbusters for increasing your time under tension and stimulating new muscle growth.

On paper this may seem simple enough, but trust me it’s A LOT harder than it seems. The longer rep counts combined with three different ranges of motion will challenge your strength and stamina. Realize up front that you will NOT be able to lift as heavy in this fashion as you would with “normal” sets. So make sure to start off light and progress gradually with each workout.

Click The Link Below To Download The 7-7-7 Workout Schedule:
–>> 7-7-7 Workout Program Of The Month Program – PDF
–>> Printable 7-7-7 Workout Gym Schedule – PDF

If you have any questions or comments about this workout program,
please post them in the forum and we’ll chat there 🙂