This week another hot topic especially with
you new gym goers, I have been asked what a super set, drop set is and a tri
set. So I thought I would write up a little blog revolving around this to help
you guys out!
Superset
Ok guys a super set are a great method of
creating a good muscle pump (for you pump addicts) and a good time saving
exercise method. It consists of two exercises, one executed after each other
for the same muscle group or two different muscle groups here is a quick
example to give you a better perspective.
Example: Barbell Bicep Curl 10 Reps +
Dumbell Bicep Curls
That is just two exercises you can combine
there are hundreds of exercises you can combine to create a super set there is
no guide line only that it consists of two exercises.
Drop Set
A drop set is a great way of finishing of a
muscle group and are best used at the end of the season as they can be very
tiring.
So a drop set involves a basic set of reps
anything ranging from 1-12 and on the final set you max out so if you hit 12
easily (which you shouldn’t at the end of your session providing you have
trained hard enough!) you continue until you can execute anymore then you drop
the weight and so on until you hit absolute rock bottom or fail. Drop sets are
best executed with a partner especially on exercises
which involve weighted plates e.g. bench press. So here’s a quick example:
Machine Chest Press
Starting weight 50kg
Drop to 50 Kg
Drop to 45 kg
Keep repeating until you hit fail
Tri Set
A tri set is another way to create and
excellent muscle pump and an even better time consuming exercise method.
So a tri set is the next level up from a
superset as it involves 3 exercises instead of 2, yes 3 is ready for some
serious muscle pumps! Again they are very tiring so best suited at the end of a
session. It is also important to take into consideration equipment as you will
need to ensure you can get straight onto the piece of kit without and resting
otherwise it will ruin the tri set. Here is a little example:
Lat pull down 10 reps
Bicep curl 10 reps
Shoulder Press 10 reps
Using these methods should be spread out
across workouts using them once or twice or however many times you want to use
them! This will link in to my previous blog about training stimulus throw one
of these bad boys in anywhere to ensure you have hit your muscles from every
angle possible to throw that you shock the body forcing that lean muscle to
grow through.
