Why is the 3-3-3 method becoming a trend in gym training?

SKĐS - The 3-3-3 training method is being praised as the optimal training method at the gym for those who want to increase strength, muscle, improve cardiovascular health and recover properly.

1. What is the 3-3-3 method?

Content

• 1. What is the 3-3-3 method?
• 2. Benefits of the 3-3-3 method
• 3. How to start the 3-3-3 exercise yourself
• 4. Advantages of the 3-3-3 training method

The 3-3-3 method is divided into three-day periods, allowing the body to focus on strength training, cardio, and rest. This method also provides variety to the workout plan and a certain amount of free time for the body.

The weekly 3-3-3 schedule includes:

• 3 days of strength training
• 3 days of cardio
• 3 days of rest and active recovery

The 3-3-3 training principle keeps workouts structured, beginner-friendly, and prevents overtraining due to lack of rest and recovery.

The 3-3-3 method helps improve overall health for the practitioner.

2. Benefits of the 3-3-3 method

The 3-3-3 method breaks down your workouts into a structured but not too strict format, making it easy for beginners to maintain regularly without burning out. Each workout lasts between 30 and 45 minutes, with intense and effective workouts.

Additionally, this approach focuses on a balance between cardiovascular endurance, muscular strength, and conditioning while also drawing on exercise science principles such as progressive intensity progression, muscle recovery, and cardiovascular endurance.

Specific exercises that provide health benefits include:

Strength Training (3 Days): Builds lean muscle, boosts metabolism, and burns calories even at rest.

Cardio Workout (3 Days): Maintain cardiovascular health, increase endurance, and increase daily calorie burn. Walking, cycling, or HIIT cardio are must-dos to reduce fat and improve heart function.

Active rest and recovery (3 days): Relax your body with moderate activities such as light walking, cycling or swimming.

3. How to start the 3-3-3 exercise yourself

Strength Day: Strength training should focus on increasing strength and building muscle through resistance training; it can be divided into three total body workouts or upper body, lower body, and mid body.

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Cardio Days: Cardio days can be a mix of intensity, such as steady state training for endurance, or high intensity anaerobic sessions. Running, indoor cycling, or cross training can all be used on cardio days.

Rest/Recovery: You can incorporate light walking, stretching, yoga or swimming on your rest days, or you can choose to just exercise to recharge.

However, no matter how you divide your time, make sure your plan has enough flexibility to adapt based on how your body feels and stop if you experience any side effects.

Here is a specific example of a weekly workout schedule based on the 3-3-3 method:

• Monday: Strength (upper body) and cardio, such as a 20-minute HIIT workout with weights
• Tuesday: Rest and active recovery
• Wednesday: Do some cardio, such as a 3-5km run or 30 minutes of stationary cycling.
• Thursday: Strength training (lower body), such as squats, lunges...
• Friday: Rest, active recovery
• Saturday: Strength training (full body) and cardio like light weights, push-ups...
• Sunday: Rest and active recovery with yoga, stretching, walking...

4. Advantages of the 3-3-3 training method

Simple and Structured: The 3-3-3 method is easy to understand and remember, making it easy for beginners to get started on an exercise program.

Holistic Fitness: By combining cardio and strength, this approach takes care of both cardiovascular health as well as muscle building, providing a holistic fitness plan.

Practical for long-term goals: The balanced nature of this method will not cause exhaustion or harm to health, but allows the practitioner to apply it long-term for months and years.

Suitable for weight loss and body toning: The strength and cardio exercises in this method help burn excess fat without losing muscle tone, thereby increasing strength.

When practicing the 3-3-3 method, it is necessary to avoid mistakes such as not warming up, overtraining, not monitoring progress, and poor training posture to avoid injury and increase the effectiveness of the exercises.

Tips for getting maximum results when performing the 3-3-3 method:

• Prioritize exercises like push-ups, deadlifts, and squats to work multiple muscle groups.
• Drink plenty of water before, during and after exercise.
• Stretching after each workout helps increase flexibility and recovery.
• Respect your body, rest or actively recover if you are too tired or sore.
• Gradually increase the intensity of your workouts with increasing resistance every 1-2 weeks to build strength and prevent plateaus.
• Vary your cardio workouts like cycling, jogging, HIIT, or even swimming for variety and improved results.

Source: https://suckhoedoisong.vn/tai-sao-phuong-phap-3-3-3-dang-la-xu-huong-tap-luyen-trong-phong-gym-169251204113430349.htm