Training to build
muscle is all about recruiting and fatiguing as many motor units as possible,
which is best accomplished by lifting as much weight as possible (to recruit),
for as long as possible (to further recruit and fatigue), and repeating that
over and over again within reason (to further fatigue). One of the best methods
to accomplish all of this (in the least amount of time) is to chain multiple
exercises together in the form of a tri-set, or giant set (4 or more exercises
chained together). Doing so ensures that the muscles are exhausted from multiple
angles, which contributes to maximal fiber recruitment and stimulation to
promote optimal growth.
A large contributing
factor to the results that come from training are credited to the hormonal
response that is invoked from your training methods. The two most anabolic
(muscle building) hormones are growth hormone and testosterone, both of which
are spiked in response to varying degrees based on the stimulus placed upon the
body. Heavier weights combined with greater rest intervals are generally
responsible for the greatest testosterone spikes in response to training, while
lighter weights combined with incomplete rest intervals are generally responsible
for the greatest growth hormone spikes. The degree to which these hormones are
spiked in response to training is debatable and varies, but at the end of the
day even the slightest increase will have nothing but positive benefits when it
comes to building muscle.
Tri-sets and Giant
sets vs. Traditional sets
Traditionally a set
consists of performing a single exercise with a certain amount of weight that
allows for a certain number of reps, all of which is predetermined based on
your goal (ex. increase strength, or size).
If the goal is to
increase strength, the weight generally is relatively heavy and only permits a
limited amount of reps to be performed. The level of muscular and metabolic
fatigue is generally minimal, which is why a greater amount of sets are needed,
to make up for the lack of volume.
If the goal is to
increase size, the weight generally is relatively light and permits for a
greater amount of reps to be performed. The resulting effect is greater levels
of muscular and metabolic fatigue, and this undoubtedly negatively effects
subsequent performance, therefore less sets are needed to prevent overwhelming
the body with too much volume.
The beautiful thing
about tri-sets and giant sets is that they combine the benefits of traditional
training for strength and size, without the drawbacks (less volume is needed
than traditional training for strength, and a greater level of muscular and
metabolic fatigue is accomplished than traditional training for size) by
permitting the usage of heavy weights for the first exercise in sequence, with
minimal rest between exercises, resulting in prolonged times under tension,
from various angles and ranges of motion, with enough rest to repeat efforts as
best as possible. All of which basically maximizes the hormonal response of
both primary anabolic hormones!
Tri-sets and giant
sets are also very effective plateau busters, as anything that is different
than what you have been doing will likely promote a positive adaptation.
If you have any
questions about the tri-sets, or giant sets, and which exercises are best
suited for you in a certain order, feel free to contact me at ben@paramounttraining.ca. I'm available for
online consulting and personalized program design, as well as one on one
training if you are located in the Greater Toronto Area (GTA).
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