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.