Training Methods

 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.