The 7 7 7 technique, also known as 21's, is a workout method designed to stimulate new muscle growth by performing a specific exercise in three different ranges of motion for seven repetitions each. It's a unique way to structure workouts, and while the name might be new to some, the technique itself has been around for a while, and you might have even used it unknowingly in your training ([0:21]).
How the 7 7 7 Technique Works
Here's a breakdown of how the 7 7 7 technique is typically implemented:
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Choose an exercise: Select a compound exercise that targets the muscle group you want to focus on (e.g., chest press for chest).
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Divide the range of motion: Split the exercise's range of motion into three parts. A common approach is:
- Bottom half: Perform seven repetitions focusing on the lower portion of the movement.
- Top half: Perform seven repetitions focusing on the upper portion of the movement.
- Full range: Perform seven repetitions using the complete range of motion for the exercise.
Example: 21's Workout For Chest
While the reference video focuses on chest, the 7 7 7 technique can be applied to various exercises. A chest exercise example using the 7 7 7 method could be:
- Bottom half reps (7): Perform seven repetitions of the chest press, moving from the bottom position (bar close to the chest) to the midpoint of the movement.
- Top half reps (7): Perform seven repetitions of the chest press, moving from the midpoint of the movement to the top (arms extended).
- Full range reps (7): Perform seven repetitions of the chest press using the full range of motion, from the bottom to the top.
Benefits of the 7 7 7 Technique
- Muscle Stimulation: The varied ranges of motion target the muscle fibers differently, potentially leading to greater overall muscle stimulation ([0:21]).
- Increased Time Under Tension: Performing a higher number of repetitions within each set increases the time your muscles are under tension, which can contribute to muscle growth.
In summary, the 7 7 7 technique is a workout strategy that involves performing an exercise in three different ranges of motion, each for seven repetitions, to promote muscle growth and development.
