GLEN TITHER HEALTH & FITNESS ARTICLES
Email: glen@gtpersonaltrainer.co.uk
Website: www.gtpersonaltrainer.co.uk
7,4,7, TRAINING PRINCIPLE
Rather
than just hitting the gym every week, and going through the motions,
hoping for ‘overload’ and progression towards a goal; many years ago I
decided I was going to research, and then thoroughly test, as many
different training principles as possible. As a result, every 6 - 18
weeks (I devise at least 2 x 6 week workouts, sometimes 3 x 6, to really
give the principle a decent test) I work through a different training
principle, make stacks of notes and compare my opinion/findings with the
principles’ claims.
Some training principles are excellent and I
really enjoy putting them, and my body, to the test; others are far from
being able to achieve the results they claim.
The latest training principle I’ve chosen to test is 7,4,7.
Basically,
you are completing 18 repetitions split 3 ways. You choose a weight you
can lift for 8 - 9 reps but only complete 7, you then increase the
weight and complete a further 4 reps (this weight should be similar to
what you would normally lift for 5 - 6 reps), you then reduce the weight
to the same as per the 1st 7 reps, or slightly lighter, and complete
the final 7 reps. Once you’ve completed all 7,4,7 repetitions you’ve
completed your first set. You should aim to complete 2 - 4 sets.
There are 2 ways of using this training principle; the first is my preferred method:
1:
You complete each 7,4,7 with no/little rest in between and treat each set as an 18 repetition triple-set.
Perform
your first 7 reps then, with no/very little rest, increase the weight
and perform 4 reps then, with no/very little rest, decrease the weight
and complete your final 7 reps. Then take 1 minute rest before starting
your next triple-set.
In my case I prefer to omit rest periods from
most of my training sessions; preferring instead to perform 1 minute of
cardio in between sets. This is a very personal choice and certainly not
something which is paramount to anyone’s success when performing 7,4,7
training.
2:
You incorporate 15 - 30 second rest periods after
each. In my opinion this is effectively changing the principle into
Cluster Sets, with a heavy middle set component.
Perform your first 7
reps then, after 15 - 30 seconds rest, increase the weight and perform 4
reps then, after a further 15 - 30 seconds rest, decrease the weight
and complete your final 7 reps. Then take 1 minute rest before starting
your next set.
If you are new to this type of training then I’d
recommend you take option 2, as option 1 is pretty brutal. If, however,
you are an experienced trainer/gym goer then by all means give option 1 a
try.
My first set of 7,4,7 workouts are detailed below.
I’ve
chosen to incorporate a ‘to fatigue’ exercise, similar to Bicep Curl
21’s, for each muscle group and complete this particular exercise at the
end of each muscle group’s workout. As per the cardio instead of rest
periods, this is a very personal choice after years of training and
finding what places the largest demand on me, both physically and
mentally.
Day One: Back, Trapezius & Core.
Suspension Trainer Lat Pulldowns/Pull-Ups (wearing a weighted vest for 4 reps component);
Barbell Bent Over Rows
Suspension Trainer Lat Pulldowns/Pull-Ups (to fatigue) superset with Suspension Trainer Lever Rows (to failure)
Barbell Wide Grip Shrugs
Suspension Trainer T,Y,I,W’s (1 x T,Y,I,W = 1 rep, do 3 sets of 8 reps)
EZ Bar Close Grip Upright Rows (to fatigue) superset with EZ Bar Shrugs (to failure)
Disc Overhead Side Bends x 12 each side, superset with Incline Bench Reverse Crunches x 20.
Day Two: Chest, Shoulders & Core.
Barbell Bench Press
Barbell Incline Bench Press
Dumbbell Flyes (to failure) superset with Dumbbell Chest Press (to failure)
Standing Barbell Shoulder Press (Barbell Push Press for 4 reps component)
Suspension Trainer Inverted Shoulder Press (raised legs for 4 rep component)
Alternating Dumbbell Lateral Raise and Front Raise (to failure) superset with Dumbbell Alternate Shoulder Press (to failure)
Abdominal Wheel Out/Ins x 20, superset with Crunches x 20.
Day Three: Triceps, Biceps & Core.
Raised Leg, Weighted Vest & Dumbbell, Tricep Dips
Decline Bench Dumbbell Tricep Extensions
Flat bench EZ Bar Tricep Extensions (to failure) superset with EZ Bar Close Grip Presses (to failure)
EZ Bar Bicep Curls
Dumbbell Preacher Curls
Dumbbell Hammer Curl 21’s
Disc Overhead Side Bends x 12 each side, superset with Body Plank x 1 minute.
Day Four: Legs & Calves.
Barbell Front Squats
Dumbbell Forward Lunges onto step
Barbell Deadlifts
Bulgarian Split Squats, wearing weighted vest & holding dumbbells (Walking Lunges for 4 rep component)
Barbell Stiff Leg Deadlifts
Barbell Calf Raises, Donkey Raises and Seated Barbell Soleus Raises x 20 rep triple sets.
