Episode 2: Definition and usefulness of the tri-set and the giant series

The tri-set

It is a series made up of three exercises, performed one after the other and without rest. In principle, the term “tri-set” is strictly limited to the same muscle group, but the literature of training techniques does not tell us why. In effect, as long as it’s three sets performed with no rest, it’s a tri-set. But why go and have fun accumulating so many series and, by extension, repetitions in a row? In general, when you manage to motivate yourself to place tri-set in your training, it is not without reason.

Restart Progress

To shock a muscle that has become accustomed to pyramid series, degressive series and even “standard” super sets, there is nothing like a tri-set to make it cry out in pain. Why ? Because the time under tension is more important than the number of repetitions and that the accumulation of blood and acidity in the muscle reaches such proportions that the only way to get better is to rest the bar. At the cellular level, it’s a bit of the same miracle. Growth hormone and testosterone levels are on the rise, and all that this implies: better protein synthesis, better use of available energy sources, especially lipids, better recovery and, above all, more muscle volume.

Reduce session time

If you are looking for a way to train effectively but you only have a short hour (or even less) to devote to your session, the tri-sets are to be valued in priority. They will allow you to train effectively, without sacrificing the quality of your session, over a short period of time.. You just have to make sure to introduce variety into each tri-set, both in the choice of exercises and in the number of repetitions. It’s quite simple and from there, all combinations are possible. Also watch your rest times. If you want to gain muscle mass with the tri-sets, respect a rest time of about 90 seconds between each pass. If you mainly want to boost, shorten your workouts or accentuate muscle definition, do not exceed 60 seconds.

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For mass gain

1 multi-joint exercise, 8 reps
1 semi-analytical exercise, 10 reps
1 analytical exercise, 12 to 15 reps
Rest time: 90 seconds

For volume gain

1 heavy series (5-8 reps)
1 medium set (8-12 reps)
1 long series (15-20 reps)
Rest time: 60 to 90 seconds

For volume/definition

1 long series (15-20 reps)
1 heavy (5-8 reps)
1 medium (8-12 reps)
Rest time: 60 seconds

To accentuate the definition

1 long series (15-20 reps)
1 medium (8-12 reps)
1 different ex in degressive (10 + 8 + 8 reps)
Rest time: 40 to 60 seconds

The giant series

From four successive exercises in the same series, we are already in the giant series. Many training experts would like to find there a “hypertrophic” solution to stagnation, but it becomes impossible. Simply because the giant series straddles anaerobic effort (short effort) and aerobic effort (long, sustained effort). The giant series, due to its minimum duration, cannot really position itself as a mass gain tool, or else in a truly exceptional way, and performed with very short series (therefore very heavy). It is ideally used for muscle groups where you want to accentuate the definition, such as the abdominals or the glutes. For women, this can also extend to the quadriceps. For these muscle groups, sets consisting of 4, 5 or 6 different exercises are extremely effective for strengthening and definition. The giant series can thus participate in the definition of a targeted zone (which is normally reserved for cardio), while strengthening it (which cardio cannot do).
If you’re bored with cardio but have some fat to burn, consider the giant sets!

Example of a giant series for the abdominals

1. Combined Crunch (V-Up) 12
Combined Crunch
2. Raising the pelvis, legs stretched towards the ceiling (Heels to ceiling) 12
Basin survey

3. High pulley crunch (Cable crunch) 12
High pulley crunch

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4. Round trip roulette (Wheel ab) 12
Back and forth roulette

5. Tuck jump, knees to chest height (Knees to chest jump) 8 to 12
Group jump

Do all five exercises in a row, with no rest.
The last exercise, which is a leap, involves the most explosive fibers of the legs and glutes, but also a systemic contraction of the rectus abdominis. It’s a more cardio “circuit” than it looks. To test absolutely!

What to remember about tri-sets and giant series

The tri-sets for the mass – Three exercises, two or three different muscle groups. Tri-sets are an additional tool for mass gain, since they can solicit more muscle groups in a shorter period of time, and when one group works, the other two recover.
The tri-sets for the definition – Three exercises for the same muscle group. The time under voltage (TUT) is very high. This is followed by a greater production of growth hormone and testosterone, and also a better use of fat as a source of energy.
The giant series – From four exercises. For the same muscle group (rare), or several. Rather to burn fat, effective alternative to cardio.

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