3 x 3 training

[Big Jroy]

I saw some dudes on a few other boards talking about 3 x 3 training methods kicking their asses, what is 3 x 3? 3 seconds up and 3 seconds down? I asked on the boards in which these statements were made but someone has yet to reply. Any of you know what this is all about ?

 

[Beezers]

It's a Poliquin principal. 3 sets at 3 reps. Heavy, quick training, though there are no exercise limitations as to how many to perform. He uses it more to breal through a stagnation point. It will increase strength more so than hypertrophy, but that increase in strength will lead to an advancement in more reps with higher weights down the road which then will lead to hyepertrophy.

 

[rippedtrojan]

it's all part of periodization. always change the number of sets and reps after no more than 4 weeks i would say.

 

[MadCow1]

I've always associated 3x3 training with Stephen Korte's powerlifting regimen which he wrote several articles on. I believe they appear on:

www.deepsquater.com/strength/archives

which I can't seem to get onto right now. Anyway its basically executing the powerlifts (bench, sqaut, and deads) in 3 weekly workouts composed of only those lifts. Yes, that means you are doing each of these lifts 3 times per week and one after the other (this is why it is very hard). There are two phases - high volume and high intensity which increase one's lifts over time as one prepares for competition.

I'm pretty sure this is what they are talking about - I don't know of any Poloquin principle for 3x3 training.

 

[Big Jroy]

thanks bros!