If you are looking to increase volume in your workouts, then stick to traditional resistance exercise, but if you are looking for a time-efficient workout, you can use Tri-Set training. The Tri-Set training was 48.2% shorter than the traditional resistance exercise protocol. The Tri-Set training was much harder to perform than the traditional training session. If you are looking for better muscle pumps, then try Tri-Set Training.

 


TRI SET WORKOUT SUMMARY!

  • TRI SET workouts involves training three exercises in a row are without rest.
  • TRI SET Training results in greater pumps, at the cost of lower training volume.
  • TRI SET training can be useful if you need to get a quick workout in.

WHAT IS A TRI SET?

A Tri Set is a training technique where you perform three consecutive exercises targeting the same muscle group, with minimal rest in between each exercise. For instance, for the triceps, you might start with skull crushers, immediately move to triceps extensions, and then finish with a dumbbell overhead extension.

Tri Sets are a progression from other advance training methods like SuperSets and Compound Sets.  While SuperSets involve working on two opposing muscle groups (for example, a bicep curl followed by a tricep extension), Tri Sets focus on the same muscle group throughout all three exercises. An example for the back could be starting with a lat pulldown, transitioning to a bent row, and concluding with dumbbell pullovers.

Researchers have delved into the effects of Tri Sets, comparing them to traditional resistance training methods to determine their efficacy and potential benefits.

STUDY

In a study involving resistance-trained men, two different workout protocols were compared. One group followed a traditional resistance exercise routine, which included 3 sets each of bench press, machine bench press, and cable flyes. They were given a 1-minute rest between sets and a 2-minute rest between different exercises.

On the other hand, the Tri-set group started with a set of bench press, took a 10-second break, then did a set of machine bench press, rested another 10 seconds, and finished with a set of cable flyes. After completing this sequence, they rested for 2 minutes and then repeated the entire Tri-set two more times.

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RESULTS

The researchers found that the Tri Set training produced greater muscle pumps than the traditional training, but the volume was lower for the Tri-Set training group. The greater metabolic stress of the shorter rest periods (<10 seconds) in the Tri Set training results in increases in osmotic changes resulting in enhanced muscle pumps. The Tri Set training produced greater internal training load and training efficiency. See the chart below.

muscle pump vs no pump does a pump mean muscle growth does pump mean muscle growth does getting a pump build muscle does muscle pump build muscle does the pump build muscleIf you are looking to increase the volume in your workouts, then stick to traditional resistance exercise, but if you are looking for a time-efficient workout, you can use Tri Set training. The Tri Set training was 48.2% shorter than the traditional resistance exercise protocol. The Tri-Set training was much harder to perform than the traditional training session. If you are looking for better muscle pumps, then try Tri Set Training.An example of tri set training for triceps would be triceps extension, followed by overhead dumbbell extension, followed by close grip bench press.


REFERENCES

DE Camargo JBB, Zaroni RS, Júnior ACT, et al. Tri-Set Training System Induces a High Muscle Swelling with Short Time Commitment in Resistance-Trained Subjects: A Cross-Over Study. Int J Exerc Sci. 2022;15(3):561-569. Published 2022 Apr 1.

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