What is the 3x3 method of exercise?

Author: Christy Bode  |  Last update: Friday, May 30, 2025

The 3x3 program allows you to focus on heavy weights and low reps. You do three sets of three reps at each session with varying intensities. The volume is fairly low so high frequency is a viable option. The 3x3 program is also great for size and strength goals or just sheer strength goals.

What is a 3x3 workout?

The 3 X 3 workout is a time-efficient and challenging routine that focuses on concurrent strength and global metabolic conditioning development. The core principle of this regimen revolves around performing three sets of three exercises, each targeting different muscle groups.

What is the 3x30 method of fitness?

A 3 x 30 workout is a simple yet powerful exercise routine. It consists of three 30-minute workouts per week, blending dance cardio and strength training to target your entire body.

What is the 3 3 3 workout routine?

This one features three circuits, three exercises each, for three rounds. You'll perform each exercise for 45 seconds, then rest for 15 seconds. Take a one-minute break between each circuit. You'll need a resistance band and weights (either dumbbells or kettlebells) for equipment.

What does 3x3 rep mean?

"The 3x3 training method involves performing three sets of three reps at maximum intensity with adequate rest in between. This approach stimulates gains by optimizing muscle recruitment and neuromuscular adaptation.

Anatoly Training Program, Workout

What weight should I use for 3x3?

Use 85%-95% of 1 RM

Thirdly the greater the load each lift the greater the muscle recruitment for each movement. You can't get around lifting heavy it is the only way.

What is the 3-3-3 gym rule?

Understanding the 3 3 3 Approach

Among these, the 3 3 3 workout has carved a niche for itself with its straightforward, yet surprisingly effective strategy. The concept revolves around performing sets of three exercises, repeated three times, for a total of nine micro-sets.

Does the 3 3 3 method work?

The 3-3-3 Method is a simple yet effective productivity strategy designed for the workplace. This method helps employees improve their focus and manage time better by breaking tasks into manageable chunks. It increases efficiency by promoting clear and organized planning throughout the workday.

What is the 3 3 3 exercise?

It essentially requires you to identify three things you can see, three things you can hear, and three ways you can move your body. “It's basically a way of distracting yourself from your anxiety by shifting your attention to your senses,” says Aimee Daramus, PsyD, a clinical psychologist at Clarity Clinic, Chicago.

What is the 3x30 rule?

It's a simple but catchy idea that encourages you to eat 30 grams of protein within 30 minutes of waking up and then get 30 minutes of low-intensity exercise. The 30-30-30 rule now has millions of followers on TikTok.

What is 30g protein within 30 minutes of waking up?

When it comes to nutrition advice via social media, trust me, I've heard worse. The 30-30-30 method refers to consuming 30 grams of protein within 30 minutes of waking, followed by 30 minutes of low-intensity exercise. Biologist Gary Brecka describes the diet on TikTok, which now has more than 17 million views.

Does 12/3/30 really work?

Without a doubt, the 12-3-30 workout is an effective exercise routine that's here to stay. As the fitness landscape evolves, the 12-3-30 workout remains a practical option for a well-rounded fitness plan.

What is the 3x3 strategy?

The 3x3 Rule is a time management and productivity technique that encourages individuals to focus on three key tasks, goals, or priorities each day. It's a strategy designed to streamline your daily activities and help you make significant progress toward your objectives.

What is the 3x3 process?

Coursehero divvies the 3×3 writing process up like this: Prewriting: planning, research, outlining. Writing: putting ideas into words, composing first drafts. Revising: proofreading, checking for clarity, adding new ideas.

What is the 3x3 rule?

3x3 basketball game. A team consists of four players, three players on the court, and one substitute. The game is played on a half court, on one basket, in one period of 10 minutes of playing time. Most of the FIBA rules are valid.

What is the 3-3-3 rule for daily routine?

The 3-3-3 Method is as follows: Spend 3 hours on your most important thing. Complete 3 shorter tasks you've been avoiding. Work on 3 maintenance activities to keep life in order.

What is the 3 3 manifestation method?

The 333 manifestation method is a combination of affirmations and journaling. This means writing down our goal as an affirmative statement 33 times for three days.

What is the 3x3 method gym?

The 3x3 program allows you to focus on heavy weights and low reps. You do three sets of three reps at each session with varying intensities. The volume is fairly low so high frequency is a viable option. The 3x3 program is also great for size and strength goals or just sheer strength goals.

What is the 2 2 2 rule in gym?

The rule that both NSCA and the American College of Sports Medicine (ACSM) recommend is the “2-for-2 rule.” After a few workout sessions, you can increase the weight for a certain exercise once you can perform two more repetitions beyond your repetition goal for the last set for two weeks in a row.

What is the 30 60 90 rule gym?

The 30-60-90 interval training workout consists of three sets with three intervals. The first set includes three intervals of 30 seconds, followed by three intervals of 60 seconds and three intervals of 90 seconds. After each interval, rest for the length of the interval.

What is the best 3x3 method?

CFOP is the most popular 3x3 speedsolving method and was used to set the current 3x3 and one handed WR singles and averages. It has also been the dominant method in Speedcubing for the last 15 years.

What is the 1% rule in lifting?

As you lift you will get stronger, but to avoid maxing out, use the 1% rule—i.e., increase your 1RM by 1% for each rep you complete over the prescribed rep range for your current lift. For example: if you performed your last set at 95% of your 1RM, science tells us you will only be able to complete two reps.

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