Exercising one minute at a time using a modified 3/7 method
Getting to 50 or 100 reps is easier than you might think.
I recently learned about the 3/7 method. I have been experimenting with it over the past few months and have found it beneficial and exhausting. I am beginning to conclude that a modified version makes exercising easier for beginners and busy individuals.
What is the 3/7 method?
This method breaks up repetitions into smaller quantities. Suppose you wanted to do 25 reps. You could do all 25 in one set. Or you can do the following:
- Three reps and rest for 5–15 seconds
- Four reps and rest for 5–15 seconds
- Five reps and rest for 5–15 seconds
- Six reps and rest for 5–15 seconds
- Seven reps and rest for 5–15 seconds
- Rest for two to three minutes and repeat the cycle
You now have done 25 reps. This method is less intimidating than doing 25 reps and builds more muscle and strength.
When you do 25 reps in a row, you have muscle elasticity working for you. Your muscles are working as a rubber band after a few reps.
When you stop, your muscles lose elasticity. Your muscles need to work harder to build up that elasticity again in the next set of reps. By the time they have built up that elasticity, you have already stopped or are about to stop.
A modified 3/7 method.
Let’s say you wanted to do 50 reps. You could try to wake up early before your busy day and try to get them all in. Or you can do it throughout the day.
What if you could do it one minute at a time?
In the morning, you take one minute to three reps, four reps, and five reps using the modified 3/7 method. Now you have 12 pushups done.
Around your lunch break, you take one minute and do the same. Now you have 24 pushups.
As an afternoon pick-me-up, you do another 3/4/5 pushups. You’re at 36.
In the evening, you do another 3/4/5 pushups, and you’re up to 48. Almost there!
And to achieve the goal, you sneak in two more pushups at you’re at 50!
That only took about 4 minutes (give or take), and you achieved 50 pushups. Not that bad, right?
Update: Another modified 3/7 method
You take one minute to three reps, four reps, and five reps using the modified 3/7 method. Now you have 12 pushups done.
Next, you take one minute and do six reps and seven reps (that’s the latter part of the 3/7 method). Now you have 25 pushups.
Thereafter, you do another 3/4/5 pushups. You’re at 37.
Lastly, you do another 6/7 pushups, and you’re at 50!
Conclusion
We can start exercising, and it can be easier than it seems. Using a modified 3/7 method, we can eliminate any mental barriers we have to exercise. Also, exercising doesn’t have to be an all-or-nothing situation. Doing little throughout the day is better than doing none. You can use this approach for sit-ups, and lunges; you name it. Lastly, you can work up to the complete 3/7 method as your muscle grows and your strength improves.
Disclaimer: I am not a doctor or physical trainer. Consult your doctor before starting a new physical regimen.
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