We've all hit a plateau, that point where you reach a certain weight pushing, pulling or pressing and lo and behold, you can't seem to go past it. You're stuck on eternal repeat and it's frustrating as hell. Enter the 3x3 program (not to be confused with Korte's 3x3) which consists simply of 3xsets of 3xreps, using the same weight straight across. It's an easy, straight-forward method to break plateaus through perfecting form and gaining strength. I wouldn't be surprised if there's several variations of it so don't lay claim to it.
Firstly, some background on using 3x3: when we hit our heaviest sets, the first three reps of each set are the strongest, whilst the following reps take longer to complete due to the onset of fatigue. Further more, however many reps you do after the first are always going to be a greater struggle irrespective of how many reps make up the set (obviously this isn't the case for singles -- read 7-Reasons to use Triples, Doubles and Singles for more on this). In fact, let's be honest: pretty much every rep after the first grows more and more difficult.
Using 3x3 helps you in three specific ways
• You focus solely on 3-sets of 3-reps which is both mentally and physically easier; you can produce max effort here
• You aren't going to fatigue or exhaust yourself in fact, you'll need to resist the urge to do more
• You actually get 3x3 because you're using a weight 5-15kg lighter than the weight you stalled on; that's important
PUTTING THE 3x3 PROGRAM INTO PRACTICE
Imagine you've stalled on, say, benchpress. What do you do? Reduce weight by 5-15kg and start in doing 3xsets of 3xreps for at least a month. These should not be a grind at any point in any set instead, they should be challenging but achievable so make sure you figure that out first. By doing 3x3 at a lesser weight you will improve your strength, believe it or not. The last rep of your last set should be difficult but not hard as in struggling halfway up about to explode, shit yourself and drop the weight.
Considering fatigue factors, if the set was easy rest no more than one and a half minutes (I usually rest a minute or less). If the set was a struggle, rest three minutes (I tend towards two or less). If you miss a rep -- and to be honest, with a 3x3 routine that shouldn't be happening -- rest 3-5 minutes then try again. If you don't make it you're using way too much weight, kemosabe: knock another 5kg off. I know, I know, it may seem like you're going backwards but trust me here, sometimes one step back leads to two steps forward.
Here's the clincher though: when you can do 5xreps for your last set, up the weight anywhere from 1-5lbs if it's an upper-body movement, and 3-10lbs if it's a lower-body movement. Let me clarify that again because it's important: when you can do 5xreps for your last set -- not your first set, not your second set but your last set -- up the weight as per my instructions and return to your 3x3 routine at this new weight. Note that if you can do, say, 3xreps at 75kg on benchpress in your first set, chances are very high you can do 1-rep at 80kg.
What does that mean?
It means you're welcome to keep going back and attempt breaking the original plateau you were stuck on at any time. However, I'd throw in some considerations here, specifically that I'd chip away with the 3x3 program for at least a month myself -- even if I've moved up in weight -- before starting to attempt the weight I'd stalled on. I mean, it's not a race, right? Further to that, I'd either A) only attempt the lift I'd stalled at every second week or B) attempt it once per week and probably at week's end after I have a month's worth of 3x3 under my belt.
Look, it may take longer, maybe even three months but y'know what? No-one said this would be easy. If you'd wanted easy you would have settled with origami but you didn't, you chose the iron, so don't for a minute think the iron is going to be kind or nice or easy on you. That's not what it does but here's some further food for thought: when you finally push through that plateau you've been wrestling with, keep in mind that sometimes lifting some 10% less than a current PR is all that's needed to improve strength gains.
...to be honest, lifting 20-30% less than a current PR is just good thinking.
Why? Because you still get stronger using a higher rep range whist limiting fatigue.
To be honest, the majority of lifters myself included, follow exactly this sort of protocol. Go figure.
Don't believe me? Research a few powerlifters and you'll find they periodize their programs and hardly lift their max at all, leaving that for competition. I shit thee not. That's why I always make it clear that sooner or later we all plateau when we reach our max strength potential. If there wasn't a maximum amount which we couldn't go past, then people would be benchpressing Abram tanks. Do you know how many people are benchpressing Abram tanks? None. They reached their max potential long, long ago and so will you.
SOME OTHER STUFF YOU SHOULD KEEP IN MIND
I read a Stan Efferding interview once (Efferding is a professional US bodybuilder and powerlifter who knows his stuff) where he commented warm-up sets could waste time when they took away from max effort. Yep, he's not the first to mention this as most of us are aware that too many reps and too much weight for warm-up sets kills working sets, but I believe the point he was making is you're better off getting to your working sets sooner rather than later.
After all...they're the ones pushing you as hard as possible thus they're the ones eliciting the most growth.
I've never been overly obsessive about warm-ups or stretching. That doesn't mean I don't warm-up, it just means that for me, long fucking warm-ups aren't necessary. I personally prefer to pyramid up to a max set (or sets) these days, thus will employ very low reps as I increase weight; that means I pretty much stay on triples all the way up to my heavy set. We all tend to believe we need a lot of warming up to stay safe and yep, warm-ups are essential BUT how much you need to warm-up is individual-based.
You'll figure what that looks like for you as time goes by.
I would recommend a minimum 2-3 warm-up sets then getting straight into your 3x3. You'll be fresh and able to put in max effort. Sure, on some exercises such as squats you may need to pyramid up longer and more slowly, but don't faff about doing the whole stretchy-foam-rolling-bands-bullshit. That's the cool thing about hitting heavy weights first: there's not a whole lot else you can do afterwards. When I use 3x3 for squats I knock off 20kg or so and throw in 1-2 volume sets if I feel like it. Sometimes I don't feel like it so I won't.
Up to you, kemosabe.
:: CONCLUSION
The cool thing about 3x3 is its simplicity: you just do your warm-up, perform your 3x3 and unless you're doing back off sets, that particular exercise/muscle group is done. In my opinion it should be used for compound movements only thus it can be applied to benchpress, shoulder press, squats, rows you name it. Yeah, you save time, but don't think just because it's short you're not getting an adequate work out. You will make steady progression and reach your goals in an achievable and fun fashion.
Check it out, give it a go and see what you think. If you're stalling in any given lift then 3x3 could be the means to reinvigorate yourself in that particular lift or exercise. It's an excellent strength builder to whittle away at that next weight that's challenging you. Once you reach the load you want to lift you can dispense with the program, tweak it or stay with it. It's up to you. Conversely, even if you're not stalling but want to try something different, give a 3x3 routine a go. Trust it helps! Kia ora whanau.