This video and blog will explain what is a Triset training system, exploring the five key considerations when planning a Triset and linking the benefits to your anatomy and physiology knowledge.
- What is a Triset training system?
- The benefits of using a Triset system
- Five key considerations when planning a Triset for clients
- 9-minute video tutorial linking Triset training systems to your anatomy and physiology knowledge
- And Three Example Mock Questions to test your knowledge
What Is A Triset Training System?
A triset is a training system whereby three exercises are performed back to back with no rest between.
It is important that all three exercises target the same muscle, rather than area of the body, and are performed to overload.
Removing the rest is more demanding on the neurological system as there is no recovery in between, so muscle recruitment is being used maximally throughout the session.
This is great if your client is short on time, or you want more volume inside the available session duration.
This is more appropriate for intermediate clients, than beginner clients as they have already built a foundation of training through beginner training systems (basic sets, multiple sets or supersets) first.
The benefit of a Triset Training System
There are three key benefits to using a Triset Training System:
Greater Workout Density: This is why the Triset system is less suitable for beginners. By removing the rest you are planning for more volume in Less Time.
Plateaus: If a client has hit a strength or hypertrophy plateau, a Triset can be a great way to challenge the muscle at a greater volume and therefore break the plateau and start getting adaptations again.
Fibre Recruitment: When you reach overload on one exercise, you recruit a portion of the muscle fibres within that muscle. When you change the exercise, but continue to target the same muscle you can recruit more muscle fibres from the same muscle belly. This means that you get more of an all-round and thorough recruitment across the three exercises than you would one.
Examples of Triset:
Here are three different examples of a Triset:
Quadriceps for Hypertrophy:
- Squat 10 reps
- Leg Extension 10 reps
- Leg Press 10 reps
- Rest for 90 seconds
Deltoids for Endurance:
- Shoulder Press 15 reps
- Lateral Raise 15 reps
- Frontal Raise 15 reps
- Rest for 30 seconds
Gluteus Maximus for Power:
- Power Clean 4 reps
- Jump Lunge 4 reps
- Kettlebell Swing 4 reps
- Rest for 3 minutes
Five key considerations when planning a Triset for clients
Now you know what a Triset is, here are 5 considerations to factor into your Triset plannign and instructing with a client:
SPACE = Make sure the three exercises you choose are easily accessible to move between, so you can keep the rest short. This might mean moving a few free weights closer to a resistance machine or changing the exercises you choose to make it fit the space you have available.
INTRO = To avoid a rest in between exercises, give a thorough introduction to the Triset Training System. This will include setting up machine adjustments, checking client technique and finding the right weight for the client to reach overload. Then when you start the working Triset, all of the adjustments and adaptations are already set up.
ORDER = Consider the order of the exercises inside the Triset. You could start with the more demanding or technically challenging exercises first whilst the core and the targeted muscles are fresh. This is a great way to overload the muscle repeatedly but not compromise client safety.
ABILITY = Ensure your client is ready for a Triset. This is an intermediate system so make sure the client has already done basic sets, multiple sets and/ or Supersets before trying a triset. Read More about the Superset Training System HERE
MUSCLE = We’ve mentioned this already, but it is really important. Remember, the exercises need to all target the same MUSCLE not the same muscle group or body part. This allows for maximum overload on the one muscle, which is the intention of the Triset.
Test your knowledge with 3 Mock Questions
Having learned about trisets, look at the three Mock questions below. Jot down your answer on scrap paper or as a note on your phone.
Then scroll down to reveal the answers.
1) Which statement best describes a Triset?
A. Three exercises on different muscles with rest inbetween
B. Three exercises on the same muscle with rest inbetween
C. Three exercises on different muscles with no rest
D. Three exercises on the same muscle with no rest
2) What is a benefit of using compound superset training systems?
A. Works opposing muscles
B. Good for absolute beginners
C. Greater workout density
D. Two lots of overload on the same muscle without rest
3) Which of the following is an example of a Triset?
A. Shoulder Press, Frontal Raise, Lateral Raise
B. Shoulder Press, Press Up, Frontal Raise
C. Press Up, Lat Pull Down and Seated Row
D. Shoulder Press and Lat Pull Down
Q1: Answer = D
Q2: Answer = C
Q3: Answer = A
If you want more mock questions like this, then you can download more Free Mock Questions: DOWNLOAD NOW
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Hayley “What is a Triset” Bergman
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