3-6-9 Method by Chad Waterbury
Over the course of my career as a trainer and coach I’ve used every imaginable combination of sets, reps, and load. Some worked out well; others were quickly incinerated. But one method has quickly risen to the top of my elite list of parameters. It’s a precise combination of reps, sets, load, rest, and exercise selection that’s yielded both size and strength gains at an alarming rate. Interested? I bet you are! Read on. It’s been said that most people who seek size and strength, at the same time, should rarely do more than 10 reps per set. Generally speaking, I think that’s pretty good advice for intermediate to advanced-level people. Why? Because you’ll be able to lift a large load if you keep your reps below the double- digit mark. From a motor unit recruitment standpoint, that’s very important. You see, the goal of any muscle and strength building training session should be to recruit as many motor units as possible. When you lift large loads, such as those that don’t allow for more than 10 reps per set, you recruit most of your available motor unit pool. Since most of your motor units get recruited with a large load, you’ll build size and strength fast because you aren’t leaving any motor units to passively hang around. A motor unit is defined as the motor neuron and all the muscle fibers it innervates. Each motor unit can innervate anywhere from tens to thousands of muscle fibers. The motor units that innervate muscles that control fine motor patterns (e.g., fingers) have very few muscle fibers; whereas the motor units that innervate your big, massive muscle groups (e.g., hamstrings) have thousands of muscle fibers. If you want to build size and strength fast, this is precisely the reason why people should focus their efforts on a deadlifts instead of wrist curls. Therefore, the first step in building a bigger, stronger physique is to choose exercises that recruit the most motor units. A deadlift or squat recruits hundreds of muscles, biceps curls don’t. So even if you mustered up maximum effort during a set of biceps curls, and recruit all of your biceps muscles, it still wouldn’t significantly increase your overall muscle mass because the number of motor units in your biceps is very low relative to the major movers involved in the deadlift or squat. What I’m trying to say is that exercise selection is paramount if you want to get big and strong. But even the best exercises performed with the highest intensities will leave you burnt-out if you don’t constantly manipulate one important training variable. What’s this variable that I’m referring to? Reps, my friend. If I had to list my top reasons why most people don’t succeed on training programs, one of the reasons is because they don’t change their reps often enough. It’s important to understand that your nervous system will adapt to a constant rep pattern quickest. Yep, you read that right: your body will adapt to a rep scheme before it adapts to sets, rest
periods, or exercises. Indeed, it makes perfect sense to devise a training plan that takes into account this shortcoming. Before I delve into this topic much further, let me explain why it’s imperative that you constantly alter your rep ranges. Rate of Motor Unit Recruitment
Anytime you lift a barbell, dumbbell, or your inebriated mother-in-law off the floor after New Year’s Eve, your nervous system initiates a pattern of motor unit recruitment. Research has demonstrated that this pattern is basically set, regardless of the load you use. The first motor units you recruit are those that innervate the smallest, endurance muscles: these are known as slow (S) motor units. The second motor units thrown into the task are known as fatigue-resistant (FR) motor units. The last motor units – the biggest and strongest motor units – are knows as fast-fatigable (FF) motor units. The reason why your smallest (weakest) muscles are recruited first is because your body always attempts to do any movement with the least amount of energy possible. (It makes sense, after all, because you don’t want to recruit all your available motor units if you only need to pick up a pencil.) The last motor units that can be recruited are your biggest, strongest motor units. This motor unit recruitment phenomenon that starts with the smallest and merges toward the biggest is known in Neuroscience circles as the Size Principle. It takes a heavy load or a very fast tempo to tap into those large (FF) motor units. Nevertheless, it’s important to understand that the time it takes to recruit those biggest, strongest motor units can vary. When you perform a 1-3 repetition maximum (RM) the rate of total motor unit recruitment is very fast. Indeed, the large load forces you to recruit all of your available motor unit pool within a few seconds or else the barbell will send you crashing to the floor. On the other hand, a relatively small load such as a 30 RM doesn’t require you to recruit all of your motor units until you reach the last few reps (even then it’s still debatable whether all the motor units were recruited with such a small load, as I’ll get to shortly). Regardless, a 3RM forces you to recruit all of your available motor unit pool much faster than a 30RM. The time it takes to reach your biggest, strongest motor units can be referred to as the rate of motor unit recruitment . Even though there’s no relevant strength training research to support this topic, I believe that our nervous system quickly adapts to constant rep ranges because of the rate of motor unit recruitment. Generally speaking, if you do nothing but three reps per set your rate of motor unit recruitment doesn’t vary. As such, the nervous system probably makes this neural pattern very efficient. Now, don’t be fooled when I mention the word “efficient.” What I mean is that the nervous system has no reason to recruit more motor units when the rate of motor unit recruitment doesn’t vary. Remember what I said earlier about your body always looking for ways to do things the easiest way possible? In terms of building bigger, stronger muscles, that’s not
necessarily a good thing. You see, a motor pattern becomes efficient because the nervous system finds ways to devote fewer and fewer motor units to the task. What we want to do, however, is recruit more and more motor units over time. And the way to recruit more motor units is to constantly keep the nervous system guessing. How do we do that? By constantly manipulating the reps with each workout. Loading and Motor Unit Recruitment
Before I talk about loading, let me explain what that word means. Those of us who were forced to sit through endless Physics courses were taught that a weight is actually a load. So when I speak in terms of load, what I’m really referring to is the amount of weight that’s on the barbell. Confusing? Probably. But it keeps me from receiving nasty emails from my past professors who threaten to alter my transcript if I don’t acquiesce. Second, I’ve been talking in terms of motor units. Now, don’t forget that a motor unit is a collection of muscle fibers and the associated motor neuron. So while there’s only one motor neuron per motor unit, there can be thousands of muscle fibers innervated by that motor neuron. Importantly, all of the muscle fibers in any given motor unit are basically the same muscle fiber type – there’s not a mix of muscle fibers in each motor unit. Here’s a table of what I’ve discussed up to this point: Motor Unit S FR FF
Motor Neuron Small Medium Large
Force Production Low Medium High
Now, let’s get to the good stuff. It’s no surprise that the 3-6-9 Method has yielded such outstanding results with my clients. After all, those numbers refer to the amount of reps you’ll be doing over the course of three workouts each week. No set of any exercise in this program will ever hit the double-digit mark, and no two subsequent workouts will consist of the same number of reps per set. Why’s that important? If you’ve been training for more than two years, and if you can bench your bodyweight and deadlift twice your bodyweight, that’s a good starting point. One thing that has happened over the course of your tenure in the gym is that your nervous system has enhanced its ability to recruit more motor units, and recruit them more quickly. (Yippee!) So what once took you 12 reps to recruit your available motor unit pool has been truncated down to around 6-8 reps. In other words, you’re now able to recruit your available motor units in less time, thus you can train with larger loads and recruit most of your motor units. With that said, there are certainly times when, say, 30 reps per set is beneficial, regardless of how long you’ve been lifting. But from a pure strength and size standpoint, you should strive to recruit as many motor units as possible in each workout. The problem
with using a load, such as a 30RM, is that it’s possible to finish the set without recruiting all of your available motor units. How’s that possible, even if you reach failure? The answer lies in the deep, dark, and relatively complex realm of muscle fiber properties. You see, there are three primary muscle fiber types known as type I, type IIA, and type IIB/X. Type I are the smallest, weakest muscle fibers that are recruited first. Type IIB/X are the biggest, strongest muscle fibers that are recruited last. Type IIA fall somewhere in between – they’re recruited after type I and before type IIB/X. Also, it must be mentioned that type I fibers have the greatest endurance capabilities while type IIB/X have the least. And the type IIA fibers have moderately high endurance qualities. Here’s how it all breaks down: Motor Unit S FR FF
Motor Neuron Small Medium Large
Muscle Fiber Type I Type IIA Type IIB/X
Force Production Low Medium High
Endurance High Medium-High Low
The goal of training for bigger and stronger muscles should be to tap into those type IIB/X muscle fibers. Importantly, when you reach the type IIB/X muscle fibers, the other two primary fiber types (types I and IIA) are also recruited. It doesn’t work the other way around, though. So if you only tap into the type I and type IIA muscle fibers, the type IIB/X fibers aren’t recruited. Remember, we want maximum motor unit recruitment. The only way to recruit all your motor units is to tap into those type IIB/X muscle fibers because the type I and type IIA fibers must also be recruited because of the Size Principle. You’re probably wondering what all this has to do with a 30RM load? Well, a 30RM primarily targets type I and type IIA muscle fibers. Type I muscle fibers don’t have enough strength to lift any reputable load - even if all of your type I fibers are recruited so I’ll pick on the type IIA fibers. As mentioned, type IIA muscle fibers have moderate amounts of endurance capabilities. Basically, they can sustain muscle contraction because they rely on an energy system that recovers quicker than type IIB/X fibers. What this means is the type IIA muscle fibers can probably fatigue and recover during the course of a 30RM set. In other words, their recovery ability overcomes the need to tap into the biggest, strongest muscle fibers that have the most potential for growth. Okay, enough with the recondite talk. Let’s move on from science to the weight room! 3-6-9 Method
So that’s why I’m here. I’ve found a highly effective way to get the best of all worlds. With this training program you’ll use exercises that recruit the most motor units, and you’ll use training loads that recruit the most motor units, too. Finally, you’ll constantly
manipulate the reps just enough to escalate your size and strength without burning out any rep range. And this, my friends, is a 6-week plan that revolves around the soon-to-be-revered 3-6-9 Method! PHASE I (Weeks 1-3)
DAY 1 Sets: 6 Reps: 3 Load: 5RM or 85% of your 1RM Rest: 30s between each exercise (A1, rest 30s, A2, rest 30s, A3, rest 30s, A4, rest 30s, A1, etc.) A1 Front squat A2 Chin-up A3 Dumbbell Romanian deadlift A4 Push press After all 6 cycles of A1-A4 perform 15 minutes of total-body stretching. DAY 2 High Intensity Interval Training (HIIT): perform 12 minutes of HIIT on a treadmill, or by running outside. Go easy for 50s, then sprint for 10s. Continue with this sequence for 12 minutes. DAY 3 Sets: 4 Reps: 6 Load: 8RM or 78% of your 1RM Rest: 45s between each exercise pairing (A1, rest 45s, A2, rest 45s, A1, rest 45s, A2, etc.) A1 Reverse lunge (alternate legs with each rep for a total of 12 reps) A2 One arm dumbbell row (don’t rest between arms) B1 Ab wheel B2 Dumbbell bench press on a flat bench C1 Dumbbell external rotation (don’t rest between arms) C2 Dumbbell triceps extension on a decline bench After all exercise pairings are completed perform 15 minutes of total-body stretching.
DAY 4 Off DAY 5 Sets: 3 Reps: 9 Load: 10RM or 76% of your 1RM Rest: 45s between each exercise pairing A1 Good morning A2 Standing hammer curl B1 Push-up plus on a swiss ball B2 Reverse wrist curl with EZ curl bar (aka, wrist extension) C1 Hip abduction (use a cable, machine, or plate) C2 Hip adduction (use a cable, machine, or plate) D1 Reverse crunch on a slant board (use ankle weights, if needed) D2 Dip After all exercise pairings are completed perform 15 minutes of total-body stretching. DAY 6 High Intensity Interval Training (HIIT): perform 12 minutes of HIIT on an exercise bike. Go easy for 50s, then sprint for 10s. Continue with this sequence for 12 minutes. DAY 7 Off DAY 8 Repeat cycle for 2 more weeks. PROGRESSION FOR PHASE I (do the following each week)
DAY 1: Add one set to each workout; keep the load constant. DAY 2: Add one minute to the running sprints. DAY 3: Increase the load 2% or 5 pounds, whichever is less. DAY 5: Decrease each rest period by 5s, keep the load constant. DAY 6: Add one minute to the bike sprints.
PHASE II (Weeks 4-6)
DAY 1 Sets: 6 Reps: 3 Load: 5RM or 85% of your 1RM Rest: 30s between each exercise (A1, rest 30s, A2, rest 30s, A3, rest 30s, A4, rest 30s, A1, etc.) A1 Snatch grip deadlift A2 One arm dumbbell row (don’t rest between arms) A3 Overhead squat A4 Dip After all 6 cycles of A1-A4 perform 15 minutes of total-body stretching. DAY 2 High Intensity Interval Training (HIIT): perform 12 minutes of HIIT on a treadmill, or by running outside. Go easy for 45s, then sprint for 15s. Continue with this sequence for 12 minutes. DAY 3 Sets: 4 Reps: 6 Load: 8RM or 78% of your 1RM Rest: 45s between each exercise pairing (A1, rest 45s, A2, rest 45s, A1, rest 45s, A2, etc.) A1 Dumbbell push press A2 Wide grip pull-up B1 Front squat B2 Push-up plus on a swiss ball (use a weighted vest, if needed) C1 Hip abduction C2 Hip adduction After all exercise pairings are completed perform 15 minutes of total-body stretching. DAY 4 Off
DAY 5 Sets: 3 Reps: 9 Load: 10RM or 76% of your 1RM Rest: 45s between each exercise pairing A1 Dumbbell Romanian deadlift A2 Standing cable bench press B1 Wood chop (don’t rest between sides) B2 Reverse wrist curl with EZ curl bar (aka, wrist extension) C1 Side lunge (alternate legs with each rep for a total of 18) C2 Ab wheel D1 Chin-up D2 Seated calf raise After all exercise pairings are completed perform 15 minutes of total-body stretching. DAY 6 High Intensity Interval Training (HIIT): perform 12 minutes of HIIT on an exercise bike. Go easy for 45s, then sprint for 15s. Continue with this sequence for 12 minutes. DAY 7 Off DAY 8 Repeat cycle for 2 more weeks. PROGRESSION FOR PHASE II (do the following each week)
DAY 1: Increase the load 2% or 5 pounds, whichever is less. DAY 2: Add one minute to the running sprints. DAY 3: Decrease each rest period by 5s, keep the load constant. DAY 5: Add one rep to sets 1 and 2, keep the load constant. DAY 6: Add one minute to the bike sprints.
Chad Waterbury is one of the world’s leading experts on developing muscle for the goal of enhancing human performance. His novel training methods are used by athletes,
bodybuilders, figure models, corporate executives, and fitness enthusiasts of all ages and from all walks of life. He has an M.S. in physiology from the University of Arizona, and he specializes in the neurophysiology of movement and performance. He currently trains, consults, and lectures around the country, and also contributes to numerous newsstand and online publications. His book, Muscle Revolution, can be purchased at www.tnation.com www.chadwaterbury.com
