Question: I am confused about 3×3 workouts compared to single set high intensity strength training workouts. First, is one meant to go to failure on each set of the 3×3? Second, 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?
Answer: First, each of the sets in a 3×3 workout should be performed to momentary muscular failure.
Second, multiple sets are not recommended during regular high intensity training workouts because they do not stimulate greater improvements in muscular strength and size than performing a single set to failure, and exercise volume must be limited to avoid overtraining or compromising intensity of effort. Single set workouts make it possible to perform a greater variety of exercises while keeping the total volume of exercise relatively low, which improves overall muscular development.
Limiting the rest between sets appears to be beneficial for the purpose of stimulating improvements in cardiovascular and metabolic conditioning, but this is not always practical with single set workouts because you are moving between different pieces of equipment after each set. If you work out at a busy gym during peak hours you may have to wait several minutes between exercises, compromising the cardiovascular and metabolic conditioning effect of the workout. A 3×3 is a workaround for this problem, which sacrifices exercise variety to enable you to move quickly between sets.
Supervising a group 3×3 on the UXS: trainees rotate between push-up, inverted row, and squats.
For example, you can place a barbell or dumbbells in front of a chin-up/dip station and move very quickly between deadlifts, push-ups or dips. If your gym has a power rack with a chin-up bar you can set a pair of dumbbells inside it and move very quickly between squats, standing dumbbell presses, and chin-ups. This is difficult to do with machines in a busy gym, but if you have a couple training partners you can hold on to three machines if they are close enough to each other. Each of you begins with a different exercise in the circuit, and once the last person has finished their set you all rotate immediately, preventing others from taking the machines and making you wait for them.
If you work out at home where nobody else can get in your way, or if you train with bodyweight, I recommend performing a single set of a larger variety of exercises rather than several circuits of only a few. You can still follow the 3×3 pattern, but perform different compound leg, pushing, and pulling exercises for each of the three circuits, and follow up with one or two direct exercises for smaller muscle groups not directly worked. One of my personal favorites is a bodyweight variant of the “Cerberus” 3×3 workout from Project Kratos:
Circuit 1
- Pull-up
- Dip or Diamond Push-up
- One-legged Squat
Circuit 2
- Chin-up
- Push-up
- Squat
Circuit 3
- Inverted Row
- Pike Push-up
- Squat Hold
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Hi Drew,
Quick question, do I understand that the above 3 circuits would each be done once in a given workout?
Thanks,
Bruce
Hey Bruce,
Yes. A 3×3 workout consists of a circuit of three exercises – a compound leg exercise, a compound pushing exercise, and a compound pulling exercise – repeated three times. This workout follows the same pattern, but you perform three different circuits once, rather than repeating one circuit three times.
Hi drew, I really appreciate you answering the question in such depth.
I hate to admit it but I seem to be more confused.. Primarily because to me, the rep ranges recommended in 3×3, especially for the upper body (12,10,8) are surely still in the “hypertrophy” range? By then conducting additional circuits of single sets will surely make it a strength training workout with added sets as appose to a cardio/met con workout?
With the practical problems of machine availability in public gyms during peak hours noted, I am failing to grasp how a 3×3 as you describe is any different to a single set strength workout with additional single set circuits? I am also failing to understand how performing additional sets in 3×3 to failure is not considered over training but is considered over training if one was to do say do 2 circuits of the big 5 routine as described in body my science to failure.
When I first heard of 3×3 I instinctively thought it would be a workout that recommends much higher rep ranges to focus on the cardio/met con aspec with additional TUT. I appreciate that there is no magic number of reps to failure that make an exercise strength or cardio/met con but more of a continuum.
Thank you
Mitesh
Mitesh,
You don’t need higher rep ranges for cardiovascular and metabolic conditioning, especially when you are using a slow rep speed. The same rep ranges that work for strength work for cardiovascular and metabolic conditioning. I highly recommend reading the paper on Project: Total Conditioning for a detailed explanation of this.
Whether a workout results in overtraining depends on the total volume of work performed, rather than sets per exercise. You could do 3×3, 5×2, 2×5, etc. and the total stress on the body as a whole would not be much different. Whether this is overtraining for any individual depends on their body’s response to exercise, and some will require even shorter workouts. Any workout on this site or in any of my books should only be considered a starting point from which to make adaptations based on your body’s response to exercise.
The reason for using a three exercise circuit is it is the least number of exercises you can do while still effectively working the majority of the major muscle groups, using compound leg, pushing, and pulling exercises. Many combinations of these like the examples above can be performed in or around a single station such as a power rack or a chin-up/dip station making it more time efficient than moving between a larger number of exercises or pieces of equipment, and doesn’t tie up so many pieces of equipment that other gym members will be significantly inconvenienced.
You could do fewer circuits of more exercises, but you probably won’t be able to set everything up in a way that prevents others from cutting in and making you wait for equipment, in which case you might as well just perform a full single set high intensity training workout.
The best option, if your primary goal is improved cardiovascular and metabolic conditioning and work capacity, would be to work out during non-peak hours when you are able to move quickly between exercises, or work out at home using free weights and/or bodyweight, provided you have enough bars and/or dumbbells that you can set them up for all your exercises ahead of time and not have to stop to change plates between exercises.
Ps. Cannot wait to see you talk at the 21 convention again. Wished it was in the UK
Hey Mitesh,
Thanks, I’m looking forward to it as well. This year’s line up is a good one, although I’d have liked for Mark Sisson to speak again as I really enjoyed his presentations at previous 21 Conventions and the Indy HIT Seminar.
Thanks Drew
It seems the penny has finally dropped! It’s really good that people such as yourself are open to questions as too many so called experts state their case as dogma and do not allow a back and forth exchange of ideas. Take care
Mitesh
Hey Drew,
In my experimenting with static exercise mostly because of a pain problem and lack of good equipment, I recently started doing a static hold/TSC , then immediately continuing with some dynamic reps with the arm curl. This would allow me to continue using lighter weights and still have an intense workout. Could I do this on all me exercises in a workout ? For example, I like doing a dumbbell goblet squat. Descend approximately to the position of max moment arm and hold for 1-2 min., then perform some slow reps. What do you think.
Thanks
Hey John,
Yes, using static holds or timed static contractions to pre-fatigue a muscle group to reduce the weight required for dynamic repetitions can work if you are experiencing pain with a heavier weight, but are able to tolerate full-ROM with the lighter weight, although I would try to keep the static hold under a minute so the total time under load isn’t too high.
Drew,
at 67 years old I need more time warming up than I did when I was younger. I like my warmup to be specific to the muscles that I am training, so I complete the circuit three or four times with increasing weight before doing my reps-to-failure sets of the same three exercises.
In each of my warmup sets I do only four reps. The first set of each exercise (i.e. on the first circuit) I use a weight of only 30 percent of my one rep max. My last warmup set is at about 70 percent of my one rep max. By then I am warmed up enough that 70 lbs doesn’t feel significantly harder than 30 lbs did on my first warmup set.
This warmup seems to get the relevant enzymes dancing in my muscles so that they are fully awake when I do the hard reps, i.e. the part that I count as my workout.
Does anybody else need this much warmup?
Hey Forest,
Most people require no warm up at all if proper form is used unless they have injuries or joint conditions which require it. For more on this read Warming Up.
Hi Drew,
I have being doing 3 x 3 for a number of years taking approximately 15 minutes to complete the full workout. I often rotate the exercises depending on where I am working out at.
What I would suggests for anyone starting the 3 x 3 is to experiement for a while to find the best weights that bring you to failure to the allocated reps and TUL. If you do the 3 x 3 correctly you will find a certain amount of recovery for the different muscle groups. After the two upperbody exercises and moving to the legs I find this allows sufficient recovery before moving back to the upperbody.
Greg Anderson (RIP) wrote and article on HIT more aerobics than aerobics the same can be said for the – 3 x 3 is more aerobics than aerobics.
And if I can suggests, if any crossfitter wants a real challenging workout than try the HIT 3 x 3. And the bodyweight 3 x 3 talk about the functional benefits and challenging ones core stability.
Hey Steven,
I posted the article here with Greg’s permission a few years back. Although a few things like the calories burned by a pound of muscle later turned out to be incorrect, overall it’s a great read: High Intensity Training: More Aerobic Than “Aerobics”
Drew,
Just read your recent 3×3 article posted in early September 2014.. great article and I’m a big fan of the 3×3 workout. I’ve been doing the 3×3 with variations, once a week for slightly over a year. Takes about 16 to 18 minutes. My training partner who is 21 years younger than I beats my ass. However it’is the ultimate metabolic training routine. It will condition u for damn near any situation one may encounter. It is also quite effective for increasing muscular gains. I’ve also put a few crossfitters through the routine. None of them have ever made it to the 3rd cycle.Keep it up Drew
ThanksGreg
Hey Greg,
Thanks, and you’re welcome. I do them once in a while, usually squat, dip, chin-up, and they always leave me on the floor for a while afterwards.
Hi Greg Roseman,
You said: “I’ve been doing the 3×3 with variations, once a week for slightly over a year. Takes about 16 to 18 minutes.”
I like my ZxY workouts to last 20 minutes and, for that I end up doing 3xn (3 exercises, “n” rounds, where = 4 or 5 or 6 rounds, clock says 20 mins).
Because my TULs for the first 3 sets are (pull, push, squat): (75, 75, 120), (60, 60, 90), (50, 50, 60), and including time between sets, I’m done with 3 sets in around 12.5 min.
So, I just keep cycling through the same three exercises til clock says 20 mins.
How do you manage to stay at 3 sets and take 18 mins? How long are your sets?
No criticism implied. Just trying to understand.
Thank you.
JLMA
Hi Drew:
My goal is to increase/maintain lean mass. Due to work and family obligations I am time constrained.
1. Would a single set in good form to failure of front squats, standing presses and rows produce the same results as the 3×3 of the same exercises?
2. What would be a good poundage goal for front squats, standing presses and rows?
Thanks!
Hey Tony,
For the sake of muscular strength and size increases a lone one set works just as well as three. The reason for performing the circuit three times in a 3×3 is to increase the cardiovascular and metabolic demands.
Unless you plan to lift competitively forget about poundage. How well you perform an exercise is more important than how much weight you lift, and the potential for strength relative to bodyweight varies so much between individuals that no one answer would be right for everybody.
Thanks for your prompt response. 2 more questions please:
1. My dad is 66, excellent shape as per his physical and health markers yesterday. His dr. cleared him to do exercise. Is he too old to do the 3×3?
1. I read somewhere that trap bar deads are a squat and dead combined in one exercise. Is that true? If true, could I modify the 3X3 into a 5X2 using trap bar dead/squats with trap bar MP? Or would I still have to make it a 3X3 with a trap bar row?
Thanks!
Hey Tony,
No, your father is not too old to do the 3×3. I’ve had older clients do 3×3 workouts occasionally in the past, and a lot of older people following my bodyweight training program regularly perform the “Cerberus” 3×3 workout.
Hi Drew,
I’m 56 & interested in both increasing strength & muscular size as well as cardiovascular/metabolic conditioning. Would the best approach be to devote a week to each, alternating, to prevent overtraining. Put another way, if there is a better program for size & strength than HIT, what would that be? And how might I incorporate HIT as well to accomplish my cardio/meta goals? Thank you!
Steve H
Hey Steve,
First, it is important to understand that HIT isn’t a program, it is a method which can be used to create a variety of programs based on individual goals and response to exercise. The method is the best for improving muscular strength and size and cardiovascular and metabolic efficiency, since it is consistent with the best evidence and the safest and most efficient in the long run. You wouldn’t need to alternate for strength and size versus conditioning, since if you are doing the workouts properly you will simultaneously effectively stimulate improvements in both.
Found this workout in an article by Matt Bryziizki which lead me to do a search. I came across your site and glad I did . I am almost 67 and have been training for many years . Started off using Dr. Ken’s methods and most recently Starting Strength protocals. Due to some injuries decided to look for some different methods to keep in shape. The late Bill Starr recommended using lighter weights for higher reps for older guys not into competing any longer,so I feel the 3×3 workout will be well sited for me. Great website.
Thanks Jerry, I’m glad you like the site.
A safer alternative to higher reps would be to perform your repetitions more slowly to increase the time under load. These days I have my clients move as slowly as they can smoothly and focus on reversing direction under strict control and it isn’t unusual them to take ninety seconds to perform only four or five repetitions.
Hi Drew,
I train at home on a Powertec Levergym and it would be much simpler for me to perform 3 individual sets of bench press,pulldowns or rows and leg press instead of performing 3 separate circuits. Does this defeat the purpose of the 3X3 routine altogether?
If it takes too much time to change things, yes. The whole point of the 3×3 was as a workaround for when cardiovascular and metabolic conditioning is being prioritized but you are unable to move between exercises quickly due to equipment limitations or too many people in the gym.
Hi Drew,
I still do the 3×3 workout mostly once per week, age 63. Due to a few long term injuries I am cautious on how much weight I use. I am lucky that I go to a small gym with a full range of MedX equipment and on most occasions I can go through the 3×3 (approximately 15 to 20 minutes) without any one using the equipment. If there happens to be someone using the equipment I usually substitute an exercise in one of the circuits. What I also find is that when my muscles are fatiguing my first instinct is move the weight faster, but I quickly slow the movement and move the weight slower. Slowing the movement at that point when the muscle is fatiguing I find greatly increases the cardiovascular and metabolic demands on the muscles. My message don’t let instinct takeover when you want to move the weight fast that is the time to use your the mental effort and slow the movement. I also feel that my strength is still great at my 63 (years young).
When you think about it the 3×3 program for improvements in cardiovascular, metabolic conditioning, strength, and size increases is such a simple program to implement and follow. But go to most commercial fitness centres and you will see all these personal trainers getting their clients to do all these dangerous and unsafe types of movements for the so-called improving ones’ functional movement. I find if I ask most personal trainers what they know about exercise principles, mostly they don’t know what I am talking about. Which tells me that they are not “personally training their clients”. They are mostly just following the latest fad to come along and over the past 40 years there have been many “fads” come and go, most fads are dangerous and unsafe.