Tri-Sets Workout Unconventional Compound Sets for Muscle Building

 

Tri Sets Fitness Program Design Tools

Video taken from the channel: OPEX Fitness


 

Compound Sets Vs. Supersets

Video taken from the channel: Mind Pump Podcast


 

Supersets vs. Compound Sets

Video taken from the channel: Andrew Lloyd


 

How to Use Supersets, Trisets, & Giant Sets for Muscle Growth

Video taken from the channel: Muscle & Strength


 

How to Perform SETS for Most Muscle Growth!

Video taken from the channel: ATHLEAN-X™


 

The 8 Best Supersets (YOU’RE NOT DOING!!)

Video taken from the channel: ATHLEAN-X™


 

The BEST Superset Workout for Muscle Growth (Try These!)

Video taken from the channel: musclemonsters


The training will be gruesome, but in the end, this is how you build size and strength when strapped for equipment. Tri-Sets 3 Day Workout Program Outline. Day 1 Chest, Shoulders, & Triceps; Day 2 Back & Biceps; Day 3 Legs; Each workout contains a number of tri-sets that will target a given muscle grouping. Since these tri-sets tend to involve isolation-type exercises, stay above 5 reps. Anything heavier than that makes it tough to avoid cheating.

Do 2-3 sets of 6-15 reps per exercise in any given tri-set. Also, do tri-sets towards the end of your weight-training workout, which of course should include compound lifts. These compound sets are very effective at pushing through plateaus, developing endurance, grip strength and leading to greater muscle growth. Introducing the ultimate back superset workout.

The first move in the giant set is performed for six reps and is a larger, compound lift where you’ll go heavy, the next move is for 12 reps and will be a supplementary move to promote hypertrophy. Technically, a tri-set is any three exercises done back to back, with minimal rest in between. There are two main options: use them all to target the same muscle group, or aim for slightly. Since this type of superset allows your muscle to rest for a short period, it will allow you to build strength, as well as size. For example, biceps and triceps is a very common set of muscles used in opposing muscle group supersets.

5. Both exercises build muscle — but compound exercises are more transferable to real-world activities. 3. Compound exercises burn more calories.

Because compound movements engage more muscle (a.k.a. “metabolically active tissue”) than isolation exercises, they also increase calorie burn to a greater extent. Perform three straight sets of six to eight repetitions of a challenging exercise like the bench press, pullup, or squat; aim to do the same number of repetitions in each set, with either the same. 4 sets of 8 reps: 90 seconds rest between sets Once mastered, this is a great compound movement that allows you to lift a lot of weight and load up your hamstrings.

Begin by holding a. What: This is a compound exercise that involves most of the major muscle groups in your lower body. Your upper body is also involved in the lift as well; holding on to the bar places load on your arms, shoulders, neck, and upper back.

List of related literature:

These sets will generally involve compound lifting, but some isolation work will be included here.

“Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded” by Michael Matthews
from Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded
by Michael Matthews
Oculus Publishers, 2014

The evidence on mixtures of sets, repetitions and types of muscle work indicates that no single combination yields optimal gains for everyone.

“Managing Sports Injuries e-book: a guide for students and clinicians” by Christopher M Norris
from Managing Sports Injuries e-book: a guide for students and clinicians
by Christopher M Norris
Elsevier Health Sciences, 2011

The most effective ones are known as compound exercises, and they involve and activate multiple muscle groups.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Within the compound exercises, there are favorites that stand alone among many bodybuilders and are considered the best.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

Four sets are more effective than two sets for a muscle group.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

The conventional ways to build muscle are to perform big, compound lifts, such as squats and dead lifts, or to combine the super-slow approach and fast, explosive approach.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

If the two exercises coupled together train the same muscle group (e.g., incline bench press and incline dumbbell fly), the set is considered a compound set (8).

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Several studies show that doing one set per muscle builds just as much strength as doing three sets per muscle, at least for the first three or four months of training.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

The second task is sheer necessity, since no one exercise is enough to fully develop even the simplest muscle.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

The first is a supplement to training for performance and usually involves compound and more technical lifts.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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53 comments

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  • For gaining strength, isn’t pyramiding the way to go? Ex: “warm up” with 157 for 2 sets, 10 reps, then 179 for 2 sets, 8 reps, then 201 for 2 sets, 5 reps, then 225 for 1 set of 5 reps then 245 or whatever you max out at for 1 or 2 reps? Again, for strength not definition

  • Yeah, if we had a empty gym all to ourselves. But some of us have to deal with all the sitters, texters and generally all the people who should be working out at Planet Fitness.

  • Biceps and triceps extension and leg extensions… awesome…love that guy…that is the best yet…great videos, really enjoy all them…thanks!

  • maybe I’m tired and misunderstood,but 5min rest between sets?? previously Jeff’s been talking about shorter rest (like a minute, which my work physiology concurred on) because it’s pointless and time consuming?

  • I love supersets!
    One thing though, sorry if I sound like Charles Glass, but @ 1:48 The dudes barbell row form is not great. His shoulder girdle should be retracted back, and his back arched more. I’m not going to comment on all the other bad form I’m witnessing.

  • For future reference:

    1:14 DB Incline Triceps extensions / 1:35 DB Spider Curls

    2:06 Y-Cable Straight Arm Pushdown / 2:39 Y-Cable Face Pull

    3:17 DB UCV Raises / 3:44 DB Cavaliere Xover

    4:38 DB Shoulder L Raise / 4:58 DB Shoulder Press

    5:38 Pancake Pushups / 5:58 Cobra Pushups / 6:14 Diamond Cutter Pushups

    7:16 DB Iron Cross Pushups / 7:36 DB Floor Fly

    8:23 BB Squat / 8:42 Hanging Scap Pulls

    9:51 Depth Jump / 10:25 BB Deadlift

  • An edit: I would like to thank you guys for your videos, I think they’re all very informative and well thought out (and quite funny). If anyone here’s looking for someone who puts this style of training into a programmable format, Brian Alsruhe at Neversate athletics has been running this style of training for the last 10-15 years and has put multiple people through to national/international level competitions in both powerlifting and strongman. He started using it when he didn’t have the time for 5+ days a week in the gym for splits so he started utilizing giant sets with this methodology. He sells programs for a living, but on his youtube channel is a plethora of free program templates and the exercises he uses in them, hit him up. I can vouch for their effectiveness myself

  • I am mid 40s. I have scoliosis with rods at my upper spine and mid lower spine. This has caused arthritis in my neck. I heard Jeff talk about compression on the spine. Should I do squats with the bar?

  • Thank you for you incredible videos, Jeff. I have a question, “how long should I rest between 2 supersets vs between 2 dropset?”
    Currently, I’m rest 1min between 2 dropset, is it good or not?

  • Not trying to body build but get toned and defined. Added with boxing cardio routine I believe I’ll get there. Light weights more reps doubled sets. I like this.
    Thanks bruhda

  • Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

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  • Fitness people always use improper vernacular… by misinterpretation or just making stuff up… doing compound sets comes under various names depends on the pairing of the exercise!

  • Straight arm pull down into face pull.

    Did exactly this last night before even seeing this video. Jeff is in my head and in it deep.

  • In what world, does he think that if you did 225 for ten reps being your MAX, and being that set was taking until failure, how does he think next set you’re pushing 10 reps again?
    You would be pushing maybe 6-8. Especially if set one is hypothetically until failure. In scenario one.

  • I usually only wait about 1 minute between sets, here you say 5 min for strength and 3 for hypertrophy… that seems like a long time to wait which would make a workout take a really long time. Would you recommend doing one exercise this way and the rest of my workout with shorter rest times? I feel like even 3 minutes is a long time to rest…

  • Death jumps or whatever you called them followed by deadlifts is something I never considered and I think I will for sure give them a shot.

  • My elbows don’t lock out even without weight or resistance. They have been this way my entire life. I’m finding it hard to get into higher reps on any type of press, be it bench, OHP, incline, etc.. I feel that it’s due to the constant tension on my Triceps, never getting that microsecond of rest. The good news is that my Triceps are massive. Any advice?

  • 2:40 look you did the face pull up wrong.

    https://www.youtube.com/watch?v=eIq5CB9JfKE&list=TLPQMTkwMzIwMjAwiVLGhDEDqA&index=20

    look what you said yourself.

  • Hey so Im 16 yrs old and 8 mounths into weight training and idrk what approach i should take for muscle growth at my level either strength or hypertrophy you would instantly say hypertrophy but im too young and only 8 mounth into weightlifting and i believe i could see a bit more gains without going into hypertrophy training. ANY tips? Educate me pls.HERE ARE SOME MY STATS.I can bench my weight (65kg) and a bit more 80 kg for 4 reps and dealift 102 kg for 4 (i believe i can go higher than that almost double my weight) squat twice my weight 130kg four reps. Just some stats give me tips pls pretty confused at this point.

  • I have a question tho: If I do progressive sets? Like, I’ve created a session myself where I do 3 increasing sets.
    I have 3 set reps(doesn’t matter the weight)
    I do
    ° 10 Reps
    ° Rest
    ° 15 Reps
    ° Rest
    ° 20 Reps
    Am I doing something wrong?

  • THUMBS UP!
    then watch (and comment), whether you’re going to utilize the information shared or not.

    THIS was over my head and NOT applicable to me. (it’s specifically for guys.)

  • @ 7:55 You spoke the words I needed to hear. I’ve been following you for 2 months and working out everyday. I believe in your accomplishments and routine along with your advice. I have been doing 3 sets of 8-10 reps of each exercise (requiring weights) and I am much stronger and a little thicker with muscle.

    Everyone says 3 sets isn’t enough. Well my dumbbells went from 20Lbs to 25, to 30, to 35 and now 40 Lbs. I wouldn’t be able to do wrist curls with 40 Lbs in the beginning or 50 Lbs overhead extensions or 40 Lbs hammer curl holds for the 3 sets @ 10 reps that I do now. So those people were wrong.

    You are right obviously �� Thank you Jeff for helping me become stronger and healthier ��

  • I want u to make a video to win arm wrestling plzzzz……..bcz i want to win from everyone in my college there fore, plz make a video related to it…..

  • Great video! I as a beginner was wondering why there’s so much obscurantism about lifting, so many weird products and routines, if you just have to do some sport and eat like a normal human being in order to get fit.
    A clear video like this has been of much help. Thanks.

    I would very much appreciate it Jeff and Jessy, if you had clear messages for beginners like me trying to get them out of gym-obsessive behaviors.

    Dudes, chill. Do sports, enjoy the enhanced hunger, energy and sleep, and stop wasting time in obsessing about the gym.
    Nutrionists around the world agree that no extra proteins are needed. Think about the pounds a pregnant woman gains without needing protein supplements. Just as with fat, if your body thinks it needs it, it will become more efficient at having it from normal food. Time spent at becoming 3% more efficient at gains is very expensive in other parts in life.

  • I have very unbalanced arm strength. I can comfortably curl 25p but can only do about 5p tricep extension with my right arm (I’m left handed so left is stronger) whats the best way to balance my arm strength

  • That blue dude is hilarius clinton..well i see dudes that rest or take a break for almost three minutes,c’mon,u gonna rest all u want when u finish ur workout…

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    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  • Hey Jeff I have great question. What if the machine for cross overs is too far from where you are benching? What would you recommend? For example, my gym in my home town has two floors and the cable machines are no where near the bench press. I would have constantly run up and down the stairs and risk losing my spot or there would be others already occupying the machine.

  • It’s entirely possible that 3 sets is far from optimal.

    I’ve done some digging, and as far as I can tell, all the studies use 3 sets:

    https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/

    They vary the weight, they vary the reps, they vary how many times a week. But they never vary the sets, it’s always 3. Except one study that tried 4 sets of 5-7 vs. 2 sets of 10 to 14, and got comparable results from both:

    https://journals.lww.com/nsca-jscr/Fulltext/2018/06000/The_Effects_of_Moderate_Versus_High_Load.4.aspx

    See? I gave my sources. It’s not that hard.

  • The most important principle here is the “active recovery effect” you mention, which is enough to get folks seriously thinking about pairing antagonistic muscle groups in their supersets. Flushing the blood into the resting muscle is like moving the muscle through its full range of motion in standard non-superset sets to help it recover before the next heavy set. This is an excellent point that you bring up here! With antagonist paired supersets, there is no need to consciously move the muscle to aid in recovery for the next set because it is automatically occurring while working the antagonistic muscle. Good observation guys! Very worthwhile watching this video today just for this singular benefit outlined in such a clear and concise manner. Thanks!
    steve
    Old Man Muscle

  • hey! so if I chose the 1rst way, should I lift lower weight first to heat up the muscle? Or should I go straight to the max weight?

  • It says that the body is getting accustomed to the same exercise routine, so this way the supersets are coming in handy. But can we like avoid the supersets by doing same exercises but increasing the barbell weight, so the muscles feeling a heavyness in execution?

  • Jeff, will you please do a video for more supersets like that last superset you described as “post activation potentiation”? But for different muscle groups? Doing that jump before doing the deadlift has really helped me. I like to do more supersets like that with more of the big lifts. Thank you!

  • five minutes aint much guys? and at the 1st scenario jeff told that he does 3 sets with 5 min rest beteween sets and he says that u will finish in 13 min how is that possible? what am i not getting?

  • All good on pairing in 2019 you should know better than to advise a sitting leg extension. Proven problematic exercise and 100 better options. Please update your programs from the 90s

  • How long should I wait in between exercises? And should I lift lighter as I go through the other exercises or should I still try to lift heavy if I’m a beginner and want to put on muscle and strength.

  • lets say we do this style with two different movements to hit the chest… we finish this in15/13 minuts etc.. we continue after to train chest with any additional movement one or two maybe? or next we focus to triceps and shoulders?

  • The hot stinging burn feeling of the muscle, should you stop when you feel the burn or do a bunch more reps? When I feel the burn I always do 3 to 5 more reps.

  • Love that lil comment Jeff snuck in, “If the weights are put back correctly”.
    My gym I go grab a 24kg Dumbell to curl, and find a 16kg in it’s place��, come on guys put the shit where it belongs.

  • Not fully related but

    How the heck are you meant to work to exhaustion in one set, rest, and somehow have the strength to do another set?

  • Excellent supersets squeezing out whole body from head to toe. Quite result oriented.
    One question is how many reps and sets to be performed?
    PLEASE REPLY

  • Hey Jeff, Can you explain the difference between Assistance Sets, Accessory Sets and Supplementary Sets?! Been trying to wrap my head around it!

  • I think the advantage of drop sets is recruiting high-threshold motor units by fatiguing low-threshold motor units thoroughly. Straight sets with lots of rest will keep allowing the low-threshold motor units to recover, sparing the high-threshold motor units from growth-stimulating fatigue.

  • I’m 52 years old and my activity level has been really low over the past 10 years. I’ve decided that its time to do something about it. My goal would be first to drop the additional weight and get my muscles healthier. What I’m wondering is if I should be concerned about how much weight I’m pushing in my scenario or if I should just work the muscle groups at a percentage of max for a while or if I should still opt in the first scenario that you have listed. I guess I’m just trying to avoid doing real damage to myself because of muscle atrophy.

  • I imagine people that dont put weights back or wipe away their swet, are the same barbarians that dont flush leaving a turd to greet u in a public toilet.

  • Doing a Superset of 2 exercise is equal to doing 2 sets..?? Is this right.. Wot I meant asking is if I am doing 3 superset of 2 exercise, is tat equal to 6 sets for tat muscle..?? Please give a clarification

  • The skull crusher follow by bench press with close gripe (same grip from the skull crusher) is the most common superset i ever see and did.

  • waaaaay too long and detailed! I strongly recommend you simply cut to the chase right at the start and elaborate only later on in the video. Start with your findings/conclusions and only then go into detail/explanation. tnx

  • Do not belong to a gym. Not my style! Is Their any free weight exercise I can do to simulate the Pull Down, or Face curl? I do have legg attachment to one of my benches!

  • Hi, bro I just have a question about a superset can I train with different muscle group; exapample chest and back exercise and by the way I really appreciate your videos are so helpful keep it up bro

  • I like the break down of scenarios but there is no way im tsking 5 mins of rest. Seems excessive
    But mainly its because I dont have enough time to lift to ve standing around that long.

  • Size Gunslinger size. That is my main objective at the moment. Please do a video on techniques for tightening up loose skin after weight loss. Thank you

  • i’m not sure i understand that board at all… ;p but that mean scenario 1 is not good for build muscle and is good just for strength? i was doing this for 3 years…