What is the 3-3-3 rule in gym?
The 3-3-3 gym rule generally refers to a balanced fitness structure—3 days of strength training, 3 days of cardio, and 3 days of rest or active recovery. According to the American College of Sports Medicine, evidence indicates that moderate-intensity physical activity for between 150 and 200 minutes a week (2.If you are healthy enough for vigorous exercise, your workout program should include challenging, high-intensity days (20 to 30 minutes), less-intense exercise days for active recovery (30 to 45 minutes), and moderate days when you build endurance, improve heart health, and burn fat (45 to 90 minutes).
What is the 5-3-1 rule in gym?
In Week 1, you’ll perform sets of five reps of these big lifts. In Week 2, you’ll perform sets of three. And in Week 3, you’ll perform sets of five, three, and one rep of each move. After a deload week lifting lighter weights to recover, the process is repeated—hopefully with more weight on the bar for each move. It means 4 sets of 8 to 12 reps. So if you were doing squats, you might do 12 reps, rest then do 12 more, rest, then maybe 10, rest and finally 8. Your aim would be to do 12 reps each set, but 8 or more would count as a complete set.The ranges come with different effects—in the set of six, you’re lifting a heavier weight, bringing strength. The set of 12 brings muscle building, the set of 25 creates endurance and helps fat loss.
What is the 3 2 1 rule in gym?
The 3-2-1 method is a weekly workout split that includes 3 strength sessions, 2 Pilates sessions and 1 cardio session – with one day for rest or active recovery. It’s designed to build strength, improve mobility and support cardio fitness without burning you out. The 3-3-3 gym rule generally refers to a balanced fitness structure—3 days of strength training, 3 days of cardio, and 3 days of rest or active recovery. While not a strict scientific guideline, it’s popular among beginners to help organize a sustainable and well-rounded weekly workout routine without overtraining.