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3x3 program for strength

warriorway

warriorway

Member
What do you guys think of this program?
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I haven't done any heavy lifting in about a year. I just want to gain strength out of it and no size.
 
Hey bro, program looks decent, honestly. Only thing I would have to offer you is the idea that you can incorporate strength training, and more of a hypertrophic workout in one sittting. IMO, that is the way to go because you really stimulate your fast/slow twitch fibers fully in one workout. I have seen many of my clients excel with this type of rep mixing I am talking about. If you would like some further explanation let me know. Only trying to help you man.:thumbsup:
 
He said that he was looking for a pure strength routine and a 3x3 is a pretty solid way to accomplish this. However, don't be surprised if you gain a decent amount of mass during your training.
 
i use it for my top end bench days, works good for me. that day looks like this:

paused 4boards 3x3
paused 3boards 3x3
db extensions 3-4x10
pushdowns 4x20
 
bLacKjAck. said:
Hey bro, program looks decent, honestly. Only thing I would have to offer you is the idea that you can incorporate strength training, and more of a hypertrophic workout in one sittting. IMO, that is the way to go because you really stimulate your fast/slow twitch fibers fully in one workout. I have seen many of my clients excel with this type of rep mixing I am talking about. If you would like some further explanation let me know. Only trying to help you man.:thumbsup:
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Depending on the load, heavy lifting 3x3 @ 90% will recruit a vast majority of your motor units (nearly impossible to have 100% recruitment) and therefore all muscle fibers in these motor units. Type I, Type IIA, and Type IIB will all be recruited with high enough intensity (weight). Granted there are other types of muscle fibers in between these but these are the three most referenced.

That is not to say that one should only train in the 3 rep range, but Blackjack is right in the sense that most people tend to excel in varied rep ranges. Which is why periodization and other programs are so popular.
 
Well it seems like the fastest workout ever and gives me plenty of time to work on cardio and endurance. Which is the main thing I need right now.
 
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