Triple sets, or "trisets" as they are sometimes called, are an excellent way to shock your body and muscles into progress. As with most advanced exercise science based training techniques, there are several important things you need to know in order to do them right.
The two most important topics when in comes to tripleset implementation into your workouts is when to do them and how to do them correctly. This way you know how to trigger the greatest results and gains. As with most weight training solutions, the goal of triplesets is to break down maximum amounts of muscle fiber that leads to the best and fastest toning, strength, definition, and transformation of the muscle you are targeting.
Using an advanced method like triplesets is based on "periodization". This means you don't want to use them every single workout or even every week to produce the best results. Using a shock method like triplesets works best according to periodization when used about every 4 weeks, as your body adapts to other, more conventional methods and approaches to training.
In addition, triplesets don't always work equally effective with every muscle group. They work best with the larger muscle groups of the body, particularly the Legs, Chest, and Shoulders, and Abdominals. The reason why has to do with the muscle anatomy as well as biomechanics, and the exercise movements performed as well.
Each major muscle group is made up of specific parts, or smaller muscles, that comprise it and allow for multiple exercises to be performed one after another with little to no rest, allowing for maximum muscle fiber recruitment of these specific areas and of the muscle group as a whole.
For example, if you were to do the Biceps or Triceps, a tripleset probably wouldn't be your best option as an an advanced shock training technique, although it could still be used and effective enough to trigger results. On the other hand, when triplesets are used to train the Chest, Shoulders, Legs, or Abs, you have much more variety of areas you can cover and target during the sequence.
The reason Back isn't an ideal muscle group for triplesets is because the biceps are the prime mover with all of the best back exercises, and they will exhaust fast, thus reducing performance on the second and third exercise, including how much weight can be lifted as well as how many reps can be gained while still isolating the targeted back muscle group (erector spinae, lattissimus dorsi, rhomboids, or traps).
Since the Chest is made up of mainly the pectoralis major and minor, and fly movements can be added to target the entire chest complex, Chest is one of the best muscle groups to add Triplesets. One tripleset sequence that works good for Chest is incline press, followed by dumbbell flyes or cable crossovers, followed by push ups.
Legs give you many options for triplesets since they are the largest muscle group in the body. Comprised of the quadriceps, glutes, hamstrings, and calves, there are several angles you can go with a tripleset for maximum leg training and muscle fiber recruitment. One combination that works well, for example, would be squats, followed by leg extensions, followed by leg curls or deadlifts.
The Shoulders, being made of the anterior (front), mid, and posterior (rear) parts, as well as the upper traps, give you a wide range of options for solid triplesets. A dumbell press, followed by lateral raises, followed by rear delt flyes or shoulder shrugs is an excellent combination for a Shoulder tripleset, where all major areas are targeted with little to no rest in a combination of all three exercises.
Lastly, the Abs are another great muscle to use a tripleset on to shock them and maximize muscle fiber recruitment. Consisting of very specific regions, primarily the upper and lower, obliques, and transverse abs, a tripleset can be applied every few weeks to work wonders with rapid transformation. An excellent choice for a tripleset combination with abs would be rope crunches, followed by leg raises, followed by bench knee pulls.
As with any muscle group, there is a wide array of exercises to select from when designing your triplesets. Keep them fresh, and be sure to still do 3-4 sets of each sequence for the best results. Remember, you want to use triplesets as a way to shock your body and muscles into progress. You will want to use them periodically, and not all the time, to produce the best and fastest results they can deliver. They are an excellent way to tone and define the muscles in a minimum period of time while shocking the body into progress.
Stay tuned for my article next week on the Preexhaust Method of Training.