A 3×3 is a high intensity strength training workout consisting of three circuits or rounds of three compound (multi-joint) exercises performed non-stop to emphasize cardiovascular and metabolic conditioning. Each of the three exercises targets different muscle groups, usually starting with the hips and thighs, followed by upper body pushing and pulling movements, to work all of the major muscle groups and allow for little or no rest between exercises.
A higher number of repetitions is usually performed for the first circuit, with the repetitions dropping for the second and third circuits. A typical repetition scheme for a 3×3 routine is 20, 15 and 10 for the hip and thigh exercise, and 12, 10, and 8 for the upper body pushing and pulling exercises when performed at typical repetition speeds. For example:
- Deadlifts 1×20
- Dips 1×12
- Chin-ups 1×12
- Deadlifts 1×15
- Dips 1×10
- Chin-ups 1×10
- Deadlifts 1×10
- Dips 1×8
- Chin-ups 1×8
While the same conditioning effect could be achieved performing one set of nine different exercises addressing the same muscle groups, the advantage of a 3×3 is that it allows shorter rest periods since the bars or machines only need to be set up once. In most gyms it can be difficult to move quickly between different exercises during peak hours. Most 3×3 routines can be performed with minimal equipment in a single spot, without waiting for equipment or people getting in your way even if the gym is packed. The above routine is unlikely to be interrupted if you perform your deadlifts directly in front of the chin/dip station. A 3×3 consisting of front squats, standing presses and rows can be performed with a single barbell without switching weight and with no rest at all between exercises, although the reps for front squats may need to be much higher depending on how much weight you can press and row.
The following are just a few variations of the 3×3. Many more are possible depending on your capabilities and the available equipment.
- Barbell or trap bar deadlift
- Standing Press
- Chin-ups
- Squat
- Chin Up
- Push Up
- Squat
- Dip
- Row
- Bodyweight squats or alternating one-legged bodyweight squats
- Handstand, incline or pike push-ups or dips
- Chin-ups or front lever pull-ups
- Leg press machine
- Shoulder or chest press machine
- Pull-down or rowing machine
Some people may want to follow these with calf, grip or neck work, but I would not recommend performing any additional exercises for larger muscle groups. In fact, if you are capable of any additional multi-joint exercises afterwards you probably didn’t push yourself hard enough.
If performed regularly with a high level of effort and little or no rest between exercises these routines will produce a tremendous level of general cardiovascular/metabolic conditioning while also building a good degree of strength. Give them a try and post your feedback here, along with your own 3×3 routines.
Comments on this entry are closed.
Drew,
Great article and great new site format! Much more interactive.
3×3’s are a blast from my past. I remember my brother and I doing them after reading an article from Bryzcki in Coach and Athletic Director Magazine.
Question: How would you conver the rep guidlines to TUL’s for each set?
I know you’re no longer a big fan of SuperSlow, but I’ve had a lot of personal success with it and wanted to give the 3×3 a shot with the SuperSlow geared equipment that I have.
Thanks,
Al
Al,
Thanks, I’m glad you like the new site.
To convert the reps to time under load for SuperSlow multiply by 6 then round up to the nearest multiple of 20 if using 10/10, 15 if using 10/5.
Thanks Drew,
I guess that would be 120 seconds,90 sec, and 60 sec for the lower body.
Thanks,
Al
How often do you train in a week with this routine
Darin,
Optimal training frequency varies between people, depending on the intensity and volume of the workouts, recovery ability, nutrition, rest, and other factors. At most I would not recommend more than three non-consecutive days per week, and many people get good results training once every 3 to 4 days or less. If you are not able to improve at least a little each workout, you may need more rest days between workouts.
I am healing up at Ft.Campbell from some injuries from Iraq. Been using a hyper blend of west-side and HIT to get back to where I can compete again. Can’t do the big 3 meets, a back injury keeps me from doing squats and deadlifts. The thing I have been doing is a mixture of HIT and west-side. Doing fairly good at it. Benched 385 the other day. For a drug free wounded warrior not too bad, I think. Each person can find the steps needed to become what ever they want to. Thanks for your help.
Hi Drew,
I tried the 3×3 routine of Deadlifts, Standing Press and Rows I found that the cardiovascular/metabolic conditioning training absolutley amazing for the purpose of my first time doing 3×3 training I monitored my HR – average 150s-160s. I have read that you do not normally monitor your HR when your doing HIT training. The reason why I monitored my HR rate was because the obsession people have with “aerobic activites” and HR. I find most people surprised that HIT strength training methods can also increase HRs to such a high level. I also noticed that the other great benefits of 3×3 training and as you pointed out that you need very little equipment and 3×3 training can almost be done anywhere. Twenty minutes and one of the hardest training sessions that I have done. I agree with the 3-4 days optimal training frequency.
Thanks
Drew,
Just wondnered if u have ever heard of or tried Dragan’s 4×4 fitness routine? It’s a similar thing to the Metabolic Conditioning workouts u have on this site, but with only two movements; one of which is two-pronged. Like u, I’m too devoted to my HIT training to include much of this in my overall schedule, however, if I wasn’t a ‘bodybuilder’ of sorts I’d perform it religiously. It’s by far the quickest & easiest way to overall fitness conditioning.
I had not heard of Dragan’s 4×4, but found his web site and the concept sounds similar. I do not believe such workouts are better than regular HIT for cardiovascular conditioning, they are just more practical when one is working with free weights or in a busy gym where it is not possible to set up all of your exercises ahead of time and rush between them. Interestingly, it may not even be necessary to rush for general metabolic conditioning, as research from McMaster university comparing sprint interval training (four to six 30 second sprints with 4 minute rest intervals) produced better improvements than traditional, continuous endurance training.
I’m looking for good ideas for circuits/metabolic training and I like this . . . simple, hits all major muscle groups and like you say, only creates a small foot-print in a busy gym.
A few questions . . .
1) How much weight to use? At first, I assumed that you should use a 20 RM for Hips & Thighs and 12 RM for Push & Pull. Then I thought, “well, what if you did some slight Rest-Pause work within the “set” of 20 and used slightly heavier weight . . . like a 10 RM.” Anyway, I’m not sure how much weight to use.
2) How many times is the entire circuit performed? Do you run through the 3×3 once (9 sets) and call it a day . . . or do you rest and repeat a few times? I ask because most circuits are repeated a number of times. What does your experience with this show.
3) Related to above . . . can you do a 3×3 with three exercises and then a seond (or third) 3×3 with different exercises . . . or have you found this to be too much?
For example . . . Deadlift/Vertical Push/Vertical Pull . . . REST . . . Squat/Horizontal Push/Horizontal Pull.
4) Finally, I like working out using EDT three times a week. How do you think 3×3 compares to an EDT workout?
Thanks again for introducing me to a great idea,
John
Good questions John,
1. Correct, start with your approximate 20 and 12 repetition maximums for the first round. I don’t recommend rest-pause reps for the metabolic conditioning routines, as the emphasis is more on rate of work than weight lifted.
2. A 3×3 is just three circuits of the three exercises. If enough weight is used, that’s all it should take.
3. I wouldn’t recommend doing more than one 3×3 in a workout. Any additional exercises should be limited to direct work for smaller muscle groups like the neck, grip or calves.
4. If done with strict form, a 3×3 high intensity training routine would be just as challenging and effective as Escalating Density Training.
Hi, one follow-up. I’ve seen various prescriptions for how often one should do circuits/metabolic restsance training . . . most common is three times/week.
What I find is that AT FIRST, 3x/wk is plenty, but as you get fit, you can add more . . . conceivably, doing them everyday . . . though not the same exercises.
A lot depends on nutrition, but age/recovery ability and general fitness are all important criteria.
What have you found? What do you do with your clients?
Thank you
John,
The most often I would have anyone work out would be three, non-consecutive days per week. Training frequency should be reduced rather than increased as a trainee progresses, because as they become capable of training harder, the increased intensity of the workouts requires longer to recover from. Two of the biggest mistakes trainees make are to add volume and frequency as they progress, when they should be decreasing it. The more advanced and harder-working the trainee, the more volume and frequency need to be limited to avoid overtraining. While the exact amounts will vary between individuals depending on a variety of factors, I’ve found most of my clients progress best training once every three to four days.
Only a few make as much progress from workout to workout training three times per week. More often than not, their overall progress improves when they cut back to twice weekly. A few even make better progress when their frequency is reduced to less than that. Trainees should keep accurate records of their workouts and adjust the volume and frequency of their training accordingly.
OK thanks. My goal is to cut fat so I am working out 5-6 times a week, but obviously not an intense workout every day. I have been doing EDT twice a day (though just two PRs at a time instead of three). I do that three times a week and then row on my Concept2 the other three days. I wasn’t able to do that at first, of course, I had to build up to that.
I honestly don’t know where the right line is between intensity vs volume & frequency . . . but I agree with you that more than three intense workouts a week is asking for trouble.
Of course, in my younger days I was working out twice a day, six days a week . . . alternating Push and Pull weights at night and running in the morning. But, I also didn’t have a life, ate like a horse and was in excellent shape.
I think the body has a muscle memory for high frequency like it seems to have a memory for evrything else. I have friends who can’t do twice-a-days . . . but given time, I suppose anyone who wanted to could. (Of course, who the hell wants to? 🙂
Anyway . . . Many thanks again for this workout idea. It’s one of the most creative things I’ve seen recently and perfect in its simplicity. I will start a 3×3 regimen in June (tomorrow, Monday) and will let you know how it goes.
How often do you recommend changing the exercises in the 3×3? Should I do a different mix every workout? Thanks!
Kurt,
I recommend alternating every workout between routines with exercises in different planes for the upper body and between squats or leg presses and some variation of deadlifts, such as the first two mentioned above. Barbell or trap bar deadlift, standing press and chin-ups one workout. Squat, dips and rows the next.
Hi there!
This maybe will be a big bump but I´ve found this article today and caught my eye.
I was searching some kind of circuit training to combine with my heavy lifting days.
So I was planning to do 2xweek heavy lifting (kind of 5×5) and once a week this 3×3 high intensity training.
Would this be fine? Of course changing the exercise every workout or every other week 🙂
And another question. Could I do 2 movements in a row? Kind of thrusters that combines a squat with a shoulder press. So a routine would be like this:
1. Thrusters (squat+press) –> 20
2. Chin ups or pull ups –> 12
3. Thrusters (squat+press) –> 15
4. Chin ups or pull ups –> 10
5. Thrusters (squat+press) –> 10
6. Chin ups or pull ups –> 8
Thanks in advance and sorry for my english (I´m Spaniard and has passed long time without studying english lol)
Kind regards
Whether three workouts per week would work for you depends on how quickly your body recovers from exercise. Three workouts per week is the absolute maximum I would recommend for anyone. You’ll need to experiment with it and see how your body responds. If you start to plateau, add an extra rest day between workouts.
Thrusters and chin ups would work, however I recommend being very cautious performing exercises like thrusters. Attempt to move the weight in as smooth and controlled a manner as possible, and do not resort to throwing the weight up using momentum generated by the legs.
Drew,
I hope you understand my question, since I’m Chilean and I’ve used the Google translator given my low level of English.
A very interesting routine. But size and strength is achieved with it or just a great fitness for the resistance?
So I just tried the routine you outlined here. I was very skeptical, but man this workout really kicked my butt! Including warm-up I was done in about 15 minutes, which was also great. My only question is…is that really enough time? Should it be this short? Am I missing something?
That’s plenty of time. If you train with a very high level of intensity, it is necessary to keep the volume low to avoid overtraining. See The Ten Biggest Bodybuilding Mistakes for more on frequency and volume of exercise.
Hi Drew,
I tried my first 3×3 today. Quite an exceptional workout – short, intense and painful. I went for the squat/row/incline db press combination…
Do you think a weekly workout plan of
Tuesday 3×3
Sunday ‘strength’ day with much lower reps
sounds valid?
This blog is one of the best, on the web. Any word on when your book is ready for release?
Thanks…
Alternating between a metabolic conditioning oriented workout like a 3×3 and more strength or size oriented workout is fine. The most important consideration is your goals. Both workouts will improve both strength and cardiovascular and metabolic conditioning, but if you are more concerned with developing one over the other you may want to just focus on one type of training for a while.
Thank you for directing me to this article Drew, I’m pumped, ready to get back to 3 by 3 training, I’ve missed it : )
Thanks again for your assistance and time, appreciated greatly : )
Off to do one right now, then onto talking my gym clients into giving it a go. Enjoy you, and have an awesome day : )
Donna,
You’re welcome. Have a great workout!
Hi Drew,
thanks for your answers here. I imagine that the intensity discussed doesn’t come from repping as fast as possible. We’re still talking controlled movements here and not slopfit.? Dead hang pull ups and all that too?
Wes,
Repetitions on all exercises should be performed in a strict manner. Chin ups and pull ups should start from a motionless hang (with muscles tensed, not slack) and be performed with a brief pause at both the bottom and top of the rep. During the pause at the bottom the muscles should be kept tense and during the pause at the top the focus should be on intensely contracting the biceps and lats. If a person can’t pause and hold themselves motionless briefly at the top the rep doesn’t count.
This is the most useful information I’ve found on this kind of fitness routine! So thank you.
I’m not a body builder or a fitness fanatic by any means, to be honest, I hate the stuff, I’m a nerd and I sit by my computer and I work.
But this routine is fun and easy to memorize. I hated going to the gym having to remember 15 different exercises =(
“many people get good results training once every 3 to 4 days or less” this also makes me happy because when I’m not doing assignments, I feel guilty. But I can’t let my health slip anymore; I’ve already gained 10 kilos in the past year and it has to stop.
So thanks again for the information, I’ll see how it works out over the next few weeks =]
How long should the 3×3 take? In Matt Brzycki’s article he mentions finishing it in about 20 minutes. When I’ve done the 3×3, it’s only taken 5-7 minutes. Am I doing something wrong?
Thanks!
Brett,
If you’re completing a 3×3 with the prescribed rep ranges in 5 to 7 minutes you’re probably performing the repetitions way too fast. Using the guidelines of 20, 15 and 10 for the lower body exercise and 12, 10, and 8 for the upper body exercises you’d have a goal of 105 reps total. The fastest these can be performed in what I would consider good form would be around 4 to 5 seconds total per rep, and preferably around 6 or 7; taking approximately 3 seconds to lift, 3 to lower, pausing briefly at the top during chin ups or other pulling exercises, and reversing direction in a slow and deliberate manner with no bouncing, jerking, or yanking the weight.
At a 3/3 cadence 105 reps should take around 10 to 12 minutes to complete. Try using a metronome to keep cadence. You can pick up a decent one for around $20 at any music equipment store and there are plenty of free metronome apps for smart phones. I use the one in the Guitar Toolkit app on the iPhone. You’ll find slowing the reps down just a little makes the workout considerably harder.
Thanks for your detailed response, Drew. I will give it a try at the slower pace. I had thought you were supposed to do the metabolic work pretty quickly (like with Tabata), so that’s where I was messing up.
Brett,
You’re welcome. Unlike typical interval training activities like running or cycling which require one to move faster to make them harder, the intensity of strength training should be increased by lifting progressively heavier weight, while maintaining a slow, controlled speed of movement.
These types of workouts can be done with faster speeds, but doing so doesn’t improve the effectiveness of the workout and increases the risk of injury.
Drew:
I have begun your 3×3 routine, 3 days per week, with 2 different workouts: (workout #1 = deadlifts, dips, chinups) + (workout #2 = squats, dips, pullups). I am also doing a “pushup challenge” published in Mens Fitness (100 pushups at once) which calls for 4 x max pushups 3 days per week and max pushups x 2 on 3 separate days.
Though I have experienced no soreness, do you feel this is too much for the HIT principles?
My recommendation for increasing the push ups is to build up to your goal number by performing as many normal, continuous repetitions as possible then using rest pause repetitions until you hit the goal. Doing this 3x weekly is plenty. The frequency they recommend is excessive. You’d get better results doing less and giving your body more recovery in between.
Drew,
I’m intrigued by this and want to use it with my clients but I have one problem. As a PT is paid and expected to deliver a session that is approximately one hour long, with warm up and cool down this seems to come to about 30 minutes. What would you suggest doing to avoid an excessive amount of unused time and possible complaints from clients?
Thanks
Luke,
Is the session length dictated by your employer or the insurance company, or is this something you have control of? For nearly two decades I’ve only scheduled clients for 30 minute workouts and the time has never been an issue. It is actually a major selling point, since many clients appreciate not having to spend a large amount of time training. Most will not want to train any longer than that if they are putting enough effort into their workout, especially when doing 3×3’s. If at all possible you should just reduce the session time.
If you can not change the session length and are required to instruct clients for a full hour I suggest doing the 3×3 first, followed by a single set of a few exercises for smaller muscle groups like calves and forearms, then moderate static stretching and an extended cool-down.
Hi Drew,
Been reading your articles with great interest. I had a couple of questions re the 3×3 routine.
1) The only equipment I have access to are dumbbells and barbells. What exercises would you recommend using those?
2) Would it be okay to repeat the exercises for several weeks or would you recommend changing the routine regularly?
3) Is the 3×3 routine good for fat loss?
I’m a newbie (40 y.o. woman) and would love to lose 20 lbs.
Thanks
RS,
Any multi-joint leg movement, pushing movement and pulling movement can be used. With dumbbells you have several options for each. For legs you could do squats, deadlifts, or lunges with dumbbells, for the pushing movement you could do push ups or standing presses with dumbbells, for the pulling movement you could do a bent over dumbbell row, as well as a variety of pulling movements using bars either above head height (chin ups, pull ups) or at waist height (bodyweight rows or “Australian” pull ups).
You can repeat the movements, but I recommend occasionally alternating between pushing and pulling movements in horizontal and vertical planes.
3×3 routines can be used for fat loss, but losing fat is almost entirely a matter of diet. If you’re eating correctly doing the 3×3 workouts a few times a week is all the exercise you need. If you’re not eating correctly no type or amount of exercise will make any difference.
Drew, I am beginning to think that single joint isolation movements are a waste of time and counter productive to long term strenght gains in that they create an imbalance in the natural strenght curve of the musculature. For instance, if I specialize one week in biceps, doing curls, and go back to compound movements the next week, the biceps would be stronger, resulting in an inefficient workout. what are your thoughts? Jay
Jay,
Single joint isolation movements aren’t a waste of time. Both compound and simple movements have advantages and disadvantages and whether you use one or the other to work particular muscle groups depends on a variety of factors. They’re not going to create an imbalance in the strength curve, but.
Thanks Drew. I am trying to dial in my diet. I practice IF which has been great and am trying to make sure I get enough protein. I tend to slip up on that. Its easier to eat vegs and fat.
RS,
Plan your diet around your protein intake. First make sure you’re getting adequate protein, then divide the remainder of your target calorie intake between fat and carbs.
Drew,
I have just come across this article and I’m keen to try the 3×3 next week when I change my routine plan. My question is whether you think that an interval session on a treadmill, rower or bike is advisable in conjunction with the 3 x 3 or will this be too much?
I have a feeling it wil be too much – for me certainly – but would appreciate your opinion.
Failing that perhaps 2 sessions of 3 x 3 a week followed by one session of cardio interval? I’ve been doing 20 mins of 20 seconds on 10 seconds off and found it a real lung buster when performed properly.
thanks in advance
Paul,
Doing interval sessions in conjunction with a properly performed 3×3 would be overkill. Alternating, or doing one a week in between would be a better choice, although with the 3x3s or similar circuit strength training workouts additional activities wouldn’t be necessary to maximize cardiovascular or metabolic conditioning.
Drew, obviously u’ve forgotten, but I did mention 4×4 training to u about a year ago. One thing I will say is that simply doing a set of BW Squats a week has strengthened the tendons in my legs no end. I’ve had knee problems since I started training, & after all these years my knees feel better than ever. I HIT my legs once a week & 4×4 them two days before my heavy HIT. Works a treat. As some other guy said too, if I wasn’t Mr HIT then I’d do nothing but 4×4.
Lee,
Glad to hear the bodyweight squats have helped your knees. The HIT/metcon hybrids like 3x3s and 4x4s are a great way to train for general strength and conditioning and a friend of mine has used 4x4s with his personal training clients as a regular part of their routine rotation for years with good results.
Drew,
In addition to chinup, pushup and /squat, which is the 4th exercise in 4×4?
Thank you.
JLMA
He adds an abdominal exercise, however I do not recommend it since these are less metabolically demanding and I do not recommend doing a fourth circuit. I have recently discussed 3×3 workouts on a video in The HIT List forum if you want more info.
Thanks Drew. I did my first 3×3 on Friday and struggled to get the timing of reps right – I was finished way too quickly.
I did my second session yesterday and concentrated more on form and rep speed which helped increase the session length however I think I may have the weights wrong. I was fine with deadlfits and think I had the weight just right but I found the last few reps on the standing press impossible.
I have looked through all comments above and can’t find any indication of the % of max weight that should be used when starting out with 3×3 training. Can you advise?
I am planning to take you advice and try this without additional interval training in between 3×3 circuits to see how I get on. I’ll post further results as I progress.
thanks again
Paul,
Rather than a percentage of 1RMs (I strongly recommend against 1RM testing) you should be using a weight you can perform approximately 20 reps with for the hip and thigh exercise, and 12 reps with on the upper body pushing and pulling exercises during the first round. The repetition goals during rounds two and three, 15,10,10 and 12,8,8 should be considered numbers to aim for rather than absolute reps that must be performed. If you can perform an exercise for the target reps each round you should increase the weight for that exercise next time you perform the routine.
These 3×3 routines can be a real wake-up call.
Our bodies try to adapt to whatever we demand of it. If a person has been performing a typical strength routine with some rest between sets, a metabolic workout will make a dramatic impression.
For the last few months, I have been performing a variation of Darden’s “Sprint/Dip/Chin” workout. His involves 100 yard dashes in place of Leg Presses.
Leg Press: 20 seconds
Chin: 40 seconds
Leg Press: 20 seconds
Dip: 40 seconds…
Repeat until you’ve performed 12 sets of Leg Press, 6 of Chins, 6 of Dips. No rest is permitted.
For what it is worth, the effect can be awesome. An assisted chin-dip machine can be very handy here.
Are warmups needed? I don’t like jumping into an intense workout without some type of warmup.
Matt,
Warm ups are generally not required but there are a few exceptions. Read my post on Warming Up.
Mr. Baye, I want to thank you for posting this article. I found it very interesting and informing.
I am aspiring to compete in a natural bodybuilding contest some day in the future.
My question is….would this work for me?
George,
While a basic 3×3 routine will build up a good base of muscular strength and size and incredible conditioning for bodybuilders I would recommend a more varied full-body routine. The specific exercises would depend on their physique’s strengths and weaknesses.
Mr.Baye,
Is each set taken to failure or is only the first set and the remainder you just try and get as many reps as you can, or some other option?
Thanks
J,
I prefer to take each set to failure and use the target repetition count as a guideline for when to increase the weight. If you can reach or exceed the target repetition count for an exercise on each round you should add weight the next time you do the workout.
Hi Drew
Yet another fantastic article, however I am left feeling a little confused between 3×3 compared to strength training. First off all, is one meant to go to failure on each set of the 3×3? And secondly if a person can do multiple sets during 3×3 then why is it not recommended during strength training? I know a single set to momentary muscular failure “is all” that is requires for hypertrophy but then surely doing the circuit again at perhaps slightly lower weight would give best of strength training and the metabolic/ cardiovascular conditioning achieved with 3×3. IF I am correct in my above assumption and I was to play devils advocate, my question would be why even bother with 3×3? Why not just do a round of single sets to failure then do the whole circuit again and then maybe a 3rd time?
I know you’re a very busy man so if you could reply I would be forever grateful as I’m sure all your readers will be too who are trying to juggle becoming stronger but also wanting to increase their muscle’s capacity to do more work (I’m training for the British army).
I also hope to book a Skype consultation with you in due course.
Kind Regards
Mitesh
Hey Mitesh,
Thanks for the great question. Rather than answer it here in the comments I decided to write an article answering your question: Q&A: 3×3 Workouts Versus Single Set High Intensity Training Workouts
Hi Drew,
great routine.
The 20RM and 12RM stay the same thoughtout the workout until you can complete the 3 circuits without failing.
So as soon as I can complete the final set of chin ups/dips etc(the full 8 reps) only then do I increase the initial start weight. am I right?
thanks in advance.
Hey Terry,
Yes, when you can perform the upper target repetition number in strict form in an exercise on each of the three rounds you should increase the resistance used for that exercise the next time you perform the workout.
Drew, I commented on this a while back and your response was it would depend on specific needs. My delts and calves are my weak points. What tweaks would you recommend?
Hey George,
It sounds like you should be performing a regular full-body HIT workout which includes direct exercises for your delts and calves rather than a 3×3. The 3×3 is a workaround to allow for greater cardiovascular and metabolic demand when it is not practical to move quickly between all the exercises in a normal HIT workout. If you want more specific workouts directed at these areas High Intensity Workouts contains several body-part specialization routines.
Any time allowed between each round of exercises.
You should try to move as quickly between each exercise and each round as possible, but not so quickly that you feel nauseated or faint.
Hey Drew!
I gave this workout (approach) a try and filmed it (and I refer to you and this article in the video description; I hope that is OK): https://youtu.be/J8Ai71qKnow
FYI: I didn’t go super-slow on the movements, but I did try to avoid any “slop”. It was brutal!
Take care and thanks for the “gymspiration”,
TC from Germany
Hey Theo,
Thanks for sharing. The 3x3s are definitely brutal.
The Videos that TC has put up are sure inspiring . I did a 3×3 program just before the end of 2016 and should have stayed on it. Foolishly I was concerned that the weights I was lifting were not going up and reverted to a lower rep strength type program. I should have remembered what Dr.Ken preached higher reps build strength and low reps demonstrate it. I am 67 and don’t like doing cardio, if do anything its just walking. When I did the 3×3 I sure got blood flowing and lungs breathing heavy . And the workouts took at most a 1/2 hour so no reason to miss a workout . Thanks for having this site and all the info your share.Regards Jerry F.
Jerry, absolutely! I too am at times WAY too concerned with the amount of weight I am handling. It’s my silly ego that gets in the way. I’d watch some cool power-lifting video on YT and all of a sudden I think I need to deadlift 500+ pounds. But training for a 500+ pound deadlift will make workouts way too long and neglects metabolic conditioning, and as busy working dad I just don’t have time for that. I need efficient workouts. I think I will be sticking to circuits like the 3×3 Drew has featured here (@Drew: I came across your workout via a HIT training book focussed on dumbbells; cannot remember the name of it, though). Take care everyone and stay strong!