Three exercises in a row for one target muscle group. What is the triset principle in strength training and what are its advantages?

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Strength training is an effective way to develop muscles, increase strength and endurance. There are many training methods, one of which is the triset principle. What is a triset in strength training, how does it work and what benefits can it provide to your training? We must not forget that the triset principle is extremely often used by professional MMA fighters. Mixed martial arts is one of the fastest growing sports. Fans not only watch numbered events, but also place bets on battles in the octagon. Moreover, today players can get registration bonus.

What is a triset in strength training?

A triset is a training method that involves performing three exercises for one target muscle group in a row without rest in between. This method combines three different exercises that target different parts of the same muscle group. For example, for the chest muscles, a triset might include a barbell bench press, an incline dumbbell press, and a dumbbell fly.

Advantages of the triset

• Effective muscle development

Triset allows for more complete and comprehensive development of the target muscle group. Because you’re performing three different exercises, the load is distributed evenly across different parts of the muscle, allowing for fuller development.

• Save time

Triset allows you to reduce the total training time. Instead of doing each exercise separately with long breaks, you can combine them into one continuous set. This is especially useful if you have limited time to workout.

• Increasing workout intensity

A triset can make your workout more intense. Because you perform three exercises in a row, the muscles experience increased stress, which helps them develop. This method also improves blood supply to muscles and speeds up metabolism.

• Variety and motivation

The triset adds variety to your workout. This method allows you to constantly change the exercises, which makes the workout more interesting and motivating. This can help you stay interested in exercising for a long time.

• Advanced training level

For experienced athletes, the triset provides the opportunity for advanced training. You can vary the exercises, load and number of repetitions to achieve maximum results and overcome plateaus in muscle development.

Example of a triset for the pectoral muscles:

• Barbell bench press: 10-12 reps.
• Incline dumbbell press: 10-12 reps.
• Dumbbell flyes: 10-12 reps.

After completing three exercises, take a short break (about 30-60 seconds) and repeat this cycle two or three times.

Triset for biceps

The biceps triset is an effective training technique for developing biceps strength and size. In a triset, three biceps exercises are performed in a row without long breaks between them. Here’s how to do a biceps triset.

• Hammer Curls:

Hold a dumbbell in each hand with a hammer grip.

Stand straight, arms should hang freely downwards, palms should face each other.

Bend your elbows as you lift the dumbbells toward your shoulders.

Slowly lower the dumbbells back down, controlling the movement.

Perform 10-12 repetitions of this exercise.

• Barbell Bicep Curls:

Stand up straight, grab the barbell with a shoulder-width grip.

Hands should be located along the body.

Bend your elbows as you lift the barbell toward your shoulders.

Slowly lower the barbell back down, controlling the movement.

Perform 10-12 repetitions of this exercise.

• EZ-Bar Preacher Curls:

Use a barbell with an EZ bar and place it on a crunch bench.

Place your upper hands on the stand and grab the barbell with an overhand grip.

Bend your elbows as you lift the barbell toward your shoulders.

Slowly lower the barbell back down, controlling the movement.

Perform 10-12 repetitions of this exercise.

After completing three exercises, rest for approximately 60-90 seconds and repeat this cycle two or three times.

It is important to remember that the weight of the dumbbells or barbell should be chosen so that performing 10-12 repetitions will challenge your biceps, but not too hard. Control the form of the exercises, and do not use too much inertial impulse.

The biceps triset will help you diversify your workout, provide intense stress on your muscles and promote their growth and development.

The triset principle in strength training provides a number of benefits, including more efficient muscle development, time savings, increased workout intensity, and added variety. It can also be applied to different muscle groups, making it a versatile training method. Try incorporating trisets into your training program and enjoy improved results.

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