If you like to work hard or work hard in a short time, don’t have a lot of time, then you can have serious results then 3x3x3 software for you.
Despite your simplicity, this approach is very effective regardless of your goal, hypertrophy or metabolic state. The intensity and structured intensity of the right action, provides important achievements in this plan in the field of performance, physics and perfidence.
What is 3-3-3 training plan?
It 3-3-3 training plan This is the full body learning method, including the following:
- Three workouts a week
- Three exercises (or three mini sector) for each session
- Three sets for every exercise
This training style is in the spotlight Complex actionsShort but effective sessions and sustainable development Progressive overload. Simplicity reduces the decision to accounting for the decision, not overcoming your decision, performing your attention to performing.
This is a perfect mixture Structure, minimalism and efficiency.
Advantages of 3-33 curriculum
1. In the time of time
Each session is on approximately 30-45 minutesto make ideal for busy tables.
2. The full body center
Teaching three main moving patterns in each sessionlegs, push and pull– You broke all muscle groups effectively.
3. Progressive is promoting a load
The simple form makes it easier to work and to work during the pursuit and development of progress and the observation of time.
4. Reduces Restore Requirements
With convertible and intensity, three weeks of training helps to increase and support steady results.
5. Multi-edge
You can apply 3-3-3 formats for multiple educational goals: power, hypertrophyor Glad-Sylele air conditioning.
How to complete 3-3-3 training
There are two key structures For 3-3-3 training depending on your goal:
Option 1: Classic Power 3-3-3
- Three exercises for training: a foot, one dog
- Execute Three sets for every exercise
- Repeat this format three times a week
- Ideal RA Re: 6-10 reps for each set
Option 2: Based on 3-3-3
- Execute Three different mini-matramas
- In each district Three exercises
- Full Three rounds of each district before moving
- Suitable for hypertrophy or high purposes
Plan of preparation of 3-3-3 power
Format: 3 Full body mixed action
Purpose: Construction of a common body strength and association muscle
Frequency: 3x / week (eg Monday / Wednesday / Friday)
Sample training (Power Plant)
Aashout a
- In the back of Barbell – 3 set of 5 sets
- Machinery – 3 packages of 5-6 reps
- Barbell – 3 sets of 6 reps
Training b
- Dead – 3 set of 5 sets
- Excess mat – 3 sets of 6 reps
- Flaw (Help when necessary) – 3 set of reps 6-8
Progression Tips: After filling 3 sets with the correct form, increase the load by 2.5-5% (i.e., following the rules of 3-3-3 subjects).
Curriculum on 3-3-3 hypertrophy
Format: 3 mini-microlons Push / pull / legs
Purpose: Save muscle mass
Structure: October 3 × 3 MAX 3 Type (isolation and mixed mixture)
Sample training (hypertrophy tricks)
1st parameter: a dog
- Dumbbell machine – 3 x 10-12
- Shoulder click – 3 x 10-12
- Download – 3 x 12
2nd seconds: pull
- Discharge – 3 x 10-12
- Face – 3 x 12
- Scott sex – 3 x 12
District 3: Foot
- Goooblet squat – 3 x 12-15
- Good Morning – 3 x 10 -12
- Calf – 3 x 12-15
The remaining: 45 to 60 between exercises
Progression Tips: Multiply the dumbbell load or add an additional plan every week
3-3-3 hiets chinour plan
Format: 3 octuma × 3 DEAF × 3 rounds
Purpose: Metabolic connection and fat loss
Style: Time interval with minimal rest
Sample training (HIIT Focus)
1-second 1
- Jump squats – 45 seconds
- Lifting on his shoulder – 45 seconds
- Rowing – 45 seconds
2nd seconds 2
- Changing reverse luang – 45 seconds
- The hips – 45 seconds
- ReneegeAd line – 45 seconds
Table 3
- Kettle swinging – 45 seconds
- Burile – 45 seconds
- Mountain climbers – 45 seconds
The remaining: 15 seconds between exercise, 1 minute between the circles
Progression Tips: Reduce the rest time or increase the work to 50-60 seconds
Which version should you choose?
| Goal | Format | Best |
|---|---|---|
| Force | 3 Mixed elevators | Beginners, power-oriented customers |
| Hypertrophy | 3 mini covers | Supporting muscle growth for non-time |
| Air conditioning | Temporary hit materials | Fat loss, endurance, overall fitness improvement |
Conclusion
It 3x3x3 training plan The minimalist is still inviting the minimalist yet force, muscleor air conditioning– In saving time. Only Three workouts a week (or three mini sector), attract attention three main moving patterns (or in three mini-staircase Three setsYou create a repeatable system showing long-term results.
You look for an experience with the initial structure or experience, this method provides Detection, Full body developmentand Maximum production of minimal.
Literature
- Schoenfeld BJ. Apply to mechanisms and resistance of muscle hypertrophy. J Crophy Croated Croean. 2010; 24 (10): 285-2872. https://do.org/10.1519/shoq.0b013e318181840F3
- American College of Sports (ACSM). ACSM Mashki Synation and Respult11th edition.
- Ratamesasas Na and others. Development models in resistance classes for healthy adults. Med SCI sports exercise. 2009; 41 (3): 687-708. https://do.org/1049/mss.Ssssssss press.01915670
