- Manual which includes more on the science and logic of the 7 sets of 7. You’ll learn why my success with the 5×5 and 10×10 program influenced7x7 and why I believe this is one of the most innovative training systems to build size and strength, simultaneously.
- How to calculate your calories and macros for this program.
- The diet plan I’ve been following to bulk up lately.
- A listing of optimal supplements for the 7×7 workout.
- Detailed workout sheets – sets, reps, exercise substitutions, rest, tempo.
- Over 2-hours of INSTRUCTIONAL DVD’s – I wasn’t going to do this but I invited in four of our own students to go through the entire program and you’ll get to learn all the intricacies and watch me optimize their technique, which will be an excellent learning experience. I added the DVD’s because eventually I want to sell this for $47 or more.
In this video I will be taking you through a quad workout for strength using Vince Delmonte 7X7 Strength and Size solution. Even though the video states that it is a workout for MMA fighters, the 7X7 program is for guys that want to pack on overall size and strength in 6 weeks. You have probably completed the 5×5 strength developing exercise plan and the 10×10 size-building workout plan but have you ever tried intersecting the two rep ranges and performed 7 sets of 7 reps? Many traditional bodybuilding or strength building programs have the 8-12 rep range in bodybuilding circles or 1-6 rep range in strength building circles. Rarely, if ever, do you see an intersection of the two rep ranges colliding. Vince’s program is where size building meets strength-building and it’s the foundation of the7×7 Size & Strength Solution. 7X7 Quad Workout Click HERE to get 7X7 Size and Strength Solution only $7 3 Leg Exercises in the 7X7 Quad Workout Barbell Squats – Squats are great for strength building because of the weight loaded on the entire body. Barbell Lunge – Lunge exercises show not only how strong you are but the muscular balance between your knee muscles (quads, hamstrings) vs. your hip muscles (glutes, hip flexors) Bulgarian Split Squats – This exercise targets the quads, glutes and soleus muscles and will help to build strength and stability in both legs. 7X7 Quad Workout for Size and Strength- Instructions Perform this workout at the end of the week. Full Warm up with Dynamic stretch is needed. Your quads are going to be tight and if you have to train, that will play havoc on your knees (patellar tendonitis) 1. Back Squats – 7 sets of 7 reps 3 min rest in between 2. Alternating Barbell Lunge – 3 sets of 10-12 reps rest 60 sec 3. Bulgarian Split Squat 2 sets of 21’s rest 60 sec 21’s 7 reps below parallel (stretch position) 7 reps full reps. 7 reps above parallel (contracted position) Fitness enthusiasts: you’re going to want to do these exercises on the day before a rest day after any heavy lifting…don’t say I didn’t warn you. Click HERE to get 7X7 Size and Strength Solution only $7 You’ve done 10×10… you’ve done 5×5… but watch what happens when you intersect the two rep ranges and exploit the power of 7. It’s not a random number nor is it gimmickry, it’s a strong-based protocol that will get you big and strong — and it’s one of my few programs that can be used by beginners and advanced trainees alike. Here is the logic behind the magic number 7: Analyze the science behind rep selection and you’ll discover that 1-6 reps is for building relative strength, 6-8 reps is for functional hypertrophy, 9-12 reps is for hypertrophy and 13-20 reps is for strength endurance. Of course there is always overlap but there is always a dominant training effect. If you look at many traditional bodybuilding or strength building programs, you’ll notice a lot of favouritism to the 8-12 rep range in bodybuilding circles or 1-6 rep range in strength building circles. Rarely, if ever, do you see an intersection of the two rep ranges colliding. Until today… That realization was my inspiration behind the magic of the seventh rep. It’s where size-building meets strength-building and it’s the foundation of The 7×7 Size & Strength Solution. The seventh rep falls just outside of the realm of what would be considered a pure strength-building program and just below the lower end for protocols favoring size and mass. You’ll find that seven reps is low and heavy enough for getting you super strong but also light enough to create fatigue and stress within a muscle, the key ingredients for promoting size. What’s Included In The 7×7 Size & Strength Program?