Trisets are similar to a super set. Except of performing two exercises back to back with no rest for one complete set, you are now performing three exercises back to back to back with no rest for one complete set. This is a very intense weight lifting technique and is used for body builders who have been lifting weights for years. The purpose of a triset is to break down the muscle even further for maximum growth.

You will burn a lot of calories with all of the energy exertion you do to fatigue the muscles. As in the super set, there are two different ways you can perform the triset. In the first type of triset, you can do  three different exercises with different muscles groups as one complete set. Most people do large muscle groups when performing this type of triset because of the calories you will be burning off.

An example of this type of triset would look like this…

Squat (legs) + Bench press (chest) + T-bar rowing (back)

The second and more intense form of the triset is performing all three exercises for one muscle group. When performing this type of triset, I like to give myself more time between sets for my muscles to recover. After performing all three exercises with no rest, I will rest for 60 to 90 seconds before I start my next set.

An example of this second type of triset will look like this…

Shoulders:
Front raise + Side lateral raise + Reverse flyes

Chest:
Incline bench press + Regular bench press + Decline bench press

Legs:
Barbell squats + Dumbbell lunges + Dumbbell step ups

Henry Chervenka