Regardless of your training goal, the keys to success in training are:
INTENSITY
VARIETY &
SPECIFICITY
The 7/4/7 protocol is a rep scheme that’s specifically designed to increase muscle and strength. And, you can immediately apply this protocol to almost any exercise to increase workout intensity and add variety to your training!
Although the 7/4/7 rep scheme concept has nothing to do with the 747 airplane. Except that it just makes the numbers easier to remember – I thought this would be a great opportunity to share these 100% REAL pictures of 747s landing in St.Maarten airport.
The Basic 7/4/7 Concept
I originally learned the basic 7-4-7 protocol concept from Coach Robert Taylor, the owner of Smarter Team Training, who’s used it for years with the elite athletes he trains. And, he learned the protocol from long-time NFL Strength Coach Mark Asanovich while at the time was the Head Strength and Conditioning Coach of the Tampa Bay Buccaneers. So just like everything I share with you here at NickTumminello.com, this training concept has been battle-tested and proven effective with some of the best athletes.
Here’s Coach Rob Taylor discussing the basic 7-4-7 concept and demonstrating how you can use it.
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Check out the FREE audio interview I recently did with Coach Taylor on his website here, or on itunes!
In this interview I discuss a bit of everything from my favorite books to functional training concepts that we use and don’t use.
The Performance U – Hybrid 7/4/7 Protocol
You know me well enough by now to understand that I’m trying to make great training concepts even better. Check out how we’ve tweaked the 7-4-7 protocol to create our own hybrid sets that squeeze even more juice out of an already effective and versatile training concept!
Here’s our Hybrid 7/4/7 Push Up workout Protocol
And, here’s how to do our Hybrid 7/4/7 Squat workout protocol!
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Additional Coaching Tips:
- Our Hybrid 7/4/7 sets intentionally break the rules of “Strength before Power” work because we aren’t trying to peak power here. Instead, we’re simply going for a new metabolic training stimulus.
- The 7/4/7 concepts can work great for gaining some muscle size!
- It’s also a great way to spice up your workouts and keep things interesting!
Hi Nick,
So just to check, in both versions, the first 7 are with a challenging but manageable load, the next 4 should be high intensity, the last 7 should be hard work?
As always, I appreciate you taking the time to share your thoughts and knowledge, it’s certainly helped me a lot.
Kind regards,
Jez
Love it Nick, thanks!!!!!
How many sets does one shoot for?
D
fantastic article can’t wait to try it.. any suggestions for a back focused 7/4/7 program?
Hi Nick,
Just looked through your 7-4-7 article. I have never come across the 7-4-7 protocol before, I like the look of it.
How many sets would you do of it, is it designed to be programmed as you would a strength exercise (say 3 or 4 sets with recovery between)? Or would you use it purely as a one-set finisher at the end of a workout?
Thanks,
Tom.
[...] The 7/4/7 Protocol – A New Rep Scheme for New Muscle Gains by Nick Tumminello [...]
Hey Nick,
Im confused on the scheme for sets and rest. What would you recommend for a protocol like this? Would it make a difference if the weights being used were heavier?
thanks!
[...] recent post on the 747 Protocol was very popular and I’m still getting daily emails about it. Additionally, I’ve had [...]
Can you comment about the number of sets you might do within this protocol? Do you recommend multiple sets or do you perform this as one set as a type of finisher at the end of a workout or workout segment?
Thanks for the advice!
Scott,
We use ALL of the above set concepts you listed.
Mostly, we perform 3-6 7/4/7 sets in a given workout.
That usually involves 1-2 exercises. The rest of the exercises in the workout will be normal set/rep style.
Best of luck with your training!
Coach N
Toni,
We like to use 3-6 total 747 sets between two different exercises (2-4 sets of each).
Best of luck with your training.
Coach N
Tom,
You could use it as a finisher, for sure!
We tend to use the 747 sets early in our strength workouts.
3-6 total sets using 2 different exercises (2-4 sets of each)
Coach N
Denny G,
2-4 sets per exercise.
Coach N
Jeremy,
YES! You got it!
Best of luck with your training!
Coach N