Science Behind Shorter Workouts

The work­out pro­to­col is based on the sci­ence of hyper­tro­phy as well as psy­chophys­i­ol­ogy, the study of the mind/body con­nec­tion, to achieve the result, every­one has a dif­fer­ent approach of doing it.

The 7 Minute Mus­cle (and 7 Minute Body) is pri­mar­ily a density-based train­ing sys­tem. It demands vary­ing rep ranges done within spe­cific time peri­ods. The pro­to­col fac­tors six of the pri­mary vari­ables of hyper­tro­phy, or mus­cle growth: Inten­sity, Load, Vol­ume, Den­sity, Time and Force (Time includes rest inter­vals as well as the time required to per­form a given task.)

A layman’s take on one of the basic laws of physics states that time and energy are inter­re­lated. Doing the same amount of work in less time demands more energy, which trans­lates into more power. While power is a fac­tor in train­ing, 7 minute mus­cle is focused on forc­ing mus­cle growth and adap­ta­tion. This is also an ele­ment of time and energy. More energy expended in less time = more power.

If you break down the typ­i­cal 3–4 set bench press rou­tine, with reps start­ing at 12 and end­ing in the 4–6 range, with longer rest inter­vals between heav­ier sets, you’ll find that the aggre­gate weight lifted is “less” than a pro­to­col like 7 Minute Mus­cle, which uses ‘less’ weight (eas­ier on the joints) but demands more work in less time. In other words, X amount of rep­e­ti­tions done with Y amount of weight in just 5 min­utes (phase 1 of it two-phase pro­to­col) ends up being greater than your typ­i­cal 3–4 set pro­to­col, despite the fact that more weight is used in the latter.

Other rou­tines, of course, uti­lize this fac­tor of den­sity. Vince Gironda’s infa­mous 8 sets of 8, EDT and so-forth. 7 minute mus­cle goes a bit fur­ther by vary­ing rest, load fac­tors and rep­e­ti­tion range. Reps will vary from as low as one rep to as much as ten, and all of this is at the trainee’s discretion.

They have only one real objec­tive: Increase the aggre­gate rep­e­ti­tion count from one train­ing ses­sion to the next. Since time is lim­ited (bro­ken down into two phases: A Power Phase of no more than 5 rep­e­ti­tions and a Mass Phase of no more than 10 rep­e­ti­tions) the trainee is given a sys­tem that more accu­rately mea­sure the sev­enth and most cru­cial fac­tor of hyper­tro­phy: Progression.

More work in less time, vari­able rep­e­ti­tion ranges, vari­able rest inter­vals, and all in seven min­utes (for begin­ners.) Inter­me­di­ate and advanced-level trainees are given 14 and 21-minute pro­to­cols if they wish to imple­ment them, that is all that’s required to stim­u­late mus­cle growth.

So give 7 Minute Mus­cle a shot. There’s noth­ing funny about it, except for the fact that you’ll be laugh­ing all the way home from the gym as you fin­ished your killer work­out while your bud­dies were still warm­ing up.

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