subject: 7 Minute Science, The science behind brevity training [print this page] A few months ago my friend Jon released a book whose title was more reminiscent of a line out of "There's Something About Mary" than a serious work on fitness. "7 Minute Muscle" -- yep, it's getting more and more difficult to distinguish fact from parody.
Here's the real irony: Of the 27 testimonials published, over a dozen were from fitness professionals. I'm speaking of men and women with both academic and real-world experience in the fitness and bodybuilding world.
The workout protocol is based on the science of hypertrophy as well as psychophysiology, the study of the mind/body connection.
7 Minute Muscle is primarily a density-based training system. It demands varying rep ranges done within specific time periods. The protocol factors six of the primary variables of hypertrophy, or muscle growth: Intensity, Load, Volume, Density, Time and Force.
A layman's take on one of the basic laws of physics states that time and energy is inter-related. Doing the same amount of work in less time demands more energy, translates into more power. While power is a factor in training, our interest is focused on forcing muscle growth and adaptation. This is also an element of time and energy. More energy expended in less time = more power.
If you break down the typical 3-4 set bench press routine, with reps starting at 12 and ending in the 4-6 range, with longer rest intervals between heavier sets, you'll find that the aggregate weight lifted is "less" than a protocol like 7 Minute Muscle, which uses 'less' weight (easier on the joints) but demands more work in less time. In other words, X amount of repetitions done with Y amount of weight in just 5 minutes ends up being greater than your typical 3-4 set protocol, despite the fact that more weight is used in the latter.
7 Minute Muscle goes a bit further by varying rest, load factors and repetition range. They have only one objective: Increase the aggregate repetition count from one training session to the next. Since time is limited (broken down into two phases: A Power Phase of no more than 5 repetitions and a Mass Phase of no more than 10 repetitions) the trainee is given a system that more accurately measure the seventh and most crucial factor of hypertrophy: Progression.
More work in less time. Variable repetition ranges. Variable rest intervals. And all in seven minutes (for beginners.) Intermediate and advanced-level trainees are given 14 and 21-minute protocols if they wish to implement them. I myself rarely go beyond 14 minutes, as that is all that's required to stimulate muscle growth.
Train Smart. Mabuhay!
Neo
7 Minute Science, The science behind brevity training
