Advanced Workout Principle: Tri-Sets

Now that you've been training for quite some time and have the basics under your belt, it's going to be time to kick things up a notch and really see what your body can handle. If you fail to up the ante with your regular workout program, you're going to become quite stagnant and have great difficulty moving forwards and seeing continual gains.

The reason many people stay intermediate with their strength and size levels is because of the fact they never turn to more advanced principles. You can keep simply trying to add more weight to the bar or decrease the amount of rest you're using between sets, but you can only do that for so long before the gains are so miniscule it's weeks at a time before you see adjustments being made.

Instead, by throwing in advanced workout techniques, you'll stay using exercises you already know quite well but stress the body in a whole new manner, boosting the overall results you see.

One of the top advanced techniques to do this with is Tri-Sets. Here's what you need to know about these.

 

What Tri-Sets Are

Earlier in the intermediate stage you likely started utilizing supersets as part of your overall workout planning to help get better muscle pumps and push yourself that much harder.  Tri-sets take this one step further. 

Now, instead of performing two exercises back to back, you're instead going to perform three exercises all in a row.  Just like with your supersets, you want all three exercises to be working different muscle groups so that one particular muscle group has a chance to rest while the other exercises are being completed. So for example, this may mean doing a chest press followed immediately by a tricep rope press-down and then finally finishing up with a standing dumbbell biceps curl.

By the time you're finished the bicep curl, you should need about thirty to forty-five seconds to rest and then should feel comfortable to start the tri-set over again.

 

Amount Of Weight You Should Lift When Using Tri-Sets

You may find that the weight you typically lift goes down slightly from usual if you were just doing a straight set and that is fine.  This is to be expected because as you go down the line of exercises, the body and CNS are going to become more and more fatigued, which impacts the amount of weight you're able to lift.

 

Who Are Tri-Sets Good For

When it comes to who these tri-sets are good for, usually those who will benefit from them most are people who are looking to really get a good muscle pump going and boost their overall size.  Because all these back to back exercises will really get the blood flowing throughout the body as well as boost lactic acid levels, both of which help to pump, the muscles will feel a lot fuller.

 

How To Add Tri-Sets To Your Program

You should never try and make your workout program into a complete tri-set program, performing all exercises in this manner.  That would become far too taxing on the body and you'd burn out very quickly.

Instead, choose one tri-set to perform in one or two of your workouts a week and keep all the other exercises as straight sets.  This lets you focus in on those exercises using this technique while also maintaining balance throughout the rest of your program.

Maintain one solid tri-set for a 2-3 week period and once you're finished, switch it up to three new exercises to try.

So if you're looking for a way to spice up you workouts so you can see better results, be sure to keep tri-sets in mind.