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Effect of a strength training method characterized by a decremental number

of repetitions across sets and a very short rest interval

Conference Paper · July 2017

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Séverine Stragier Stéphane Baudry

Université Libre de Bruxelles Université Libre de Bruxelles
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Alain Carpentier Jacques Duchateau

Université Libre de Bruxelles Université Libre de Bruxelles
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Effect of a strength training method characterized by a decremental number of repetitions
across sets and a very short rest interval
Stragier S.1,2, Baudry S.2, Carpentier A.1, Duchateau J.2

1 Laboratory for Biometry and Exercise Nutrition, 2 Laboratory of Applied Biology and
Neurophysiology, Université libre de Bruxelles, Belgium.

Introduction
A recent study (Laurent et al., 2016) indicated that a strength training method (3/7 method)
which consists of 5 sets of an incremental number of repetitions during successive sets (from 3
to 7 repetitions), a moderate load (70% of one repetition maximal (1RM)), and very brief rest
interval between sets (≤15 s), induced similar increase in maximal strength than a more classical
method (8 sets of 6 repetitions with 150s rest interval between sets and identical load; 8x6
method). The present study investigated whether reversing the organisation of the repetitions
within sets (decremental; 7/3 method) of the 3/7 method was as efficient as the 8x6 method in
strength and muscle mass gains.

Methods
Thirty adults performed either the 7/3 method repeated two times within the session (n=16) or
the 8x6 method (n=14), 2 times a week during 12 weeks. The training exercise consisted of
lifting and lowering a load (70% 1RM) with the elbow flexor muscles. Before and after training,
maximal strength was assessed during maximal voluntary contraction (MVC) and 1RM.
Muscle thickness of the long head of the biceps brachii was recorded by ultrasonography.
Neuromuscular fatigability was tested by measuring the maximal number of repetitions
performed at a same relative load (70% 1RM).

Results
The MVC torque increased (p<0.001) similarly for both training methods (8x6: +11.3%; 7/3:
+9.8%). The 1RM increased (p<0.001) by 12.9% and 12.5% for the 8x6 and 7/3 protocol,
respectively. The thickness of the biceps brachii increased (p<0.001) to a similar extent for both
training methods (8x6: +6.1%; 7/3: +7.1%). Regardless of the method, subjects performed less
repetitions (p <0.001) after than before training (10.4 ± 1.4 vs. 12.4 ± 2.1).

Discussion
The present study indicates that for a similar training volume and intensity, the 7/3 method
produced a similar strength gains than a classical method. Surprisingly, the 7/3 method did not
reduce neuromuscular fatigability, although such adaptation could have been expected as
metabolic changes during the training session is likely greater for the 7/3 than the 8x6 method
(Penzer et al., 2016). Nonetheless, the main advantage of the 7/3 method is its efficacy as,
compared with a conventional method, a similar gain in maximal strength is obtained with a
much briefer time to complete the training session
 References
Laurent et al. (2016). Science and Sports. 31 : e115-e121
Penzer et al. (2016). Eur J Appl Physiol. 116(9):1795-806.

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