Listen to your body, learn its idiosyncrasies, and embrace it like a friend.
What follows is a guide to Tri-sets and how they produce results
This includes three exercises back to back. This involves shocking muscles and will lead to greater hypotrophy.
This involves no rest in between each exercise until the whole three exercises are done for example:
Wide grip chin ups followed pushups, and shoulder press. Very time efficient and hits major muscle groups. In order to provide a Novel stimulus and shock to the muscle you can perform an exercise to hit one muscle area for example the shoulders. .
A demonstrated tri-set is of Shoulder press, followed by upright row and then lateral raise and no rest between sets until the end of the whole round.
Advantages
This navel fatigue helps stimulate and encourage hypertrophy meaning muscle growth. .
Helps train muscular endurance as there is little time to clear the lactic acid from the muscles between exercise and high reputation.
This is very time efficient method of training.
Care must be taken to plan the last exercise otherwise it may be difficult to perform.
Triceps save time and raise metabolism, a single tri-set can be a total body workout in itself.
Tri-sets are a good workout for at home (or in an empty gym), because you need to monopolize equipment for three exercises. Do basic exercises that hit different body parts—like bench presses, squats, and chin-ups. Perform a warmup set using 50 percent of the weight you usually use in each exercise. Then repeat the tri-set two or three times, using weights that allow you to perform eight repetitions per set. Rest 1 to 3 minutes after each tri-set.
Back
Seated cable row 10 repetitions
Under-hand pull down 10 repetitions
Wide grip pull down 10 repetitions
Perform three to four sets of this tri set. Note how we have opted for exercises which use a cable station which makes it much easier to quickly change resistance levels between the three exercises but you can also use dumbbell or bar bells
Chest
Dumbbell flies 10 repetitions
Dumbbell press 10 repetitions
Chest dips 10 repetitions
Perform three to four sets of this tri set. The dumbbell flies are placed at the beginning of the tri set to pre-exhaust the chest fibres prior to the pressing exercises.
Triceps
Cable press down 10 repetitions
Close grip bench press 10 repetitions
Triceps dips 10 repetitions
Perform three to four sets of this tri set. As with the chest tri set, the cable press down is performed at the beginning to isolate the triceps and tire them prior to the other two compound exercises.
Biceps
Barbell biceps curl 10 repetitions
alternating dumbbell curls 10 repetitions
Alternating hammer curls 10 repetitions
As a fitness tip, try and do all sets planned and repetitive.
Charles Buyinza Fitness and Life style coach
