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Archive for November, 2012

What is a Tri Set?

Friday, November 16th, 2012

Hi All,

Continuing on with our series of workout articles we are going to look at what a Tri set is. This is where you do 3 exercises, back to back (with no rest period) for the same muscle.

Some examples of tri sets I use with my personal training clients include:

Deltoid

Front Raise
Lateral Raise
Reverse Fly

Great set as it targets all 3 heads of the deltoid

Biceps

Bicep Curl
Hammer curl
EZ Bar Curl

Triceps

Tricep Press Down (Heavy – Rope)
Tricep Press Down (Heavy – Bar)
Dips (Fast to Failure)

Remember it is down to you to manipulate the number of reps that you are doing based on your individual goals! Look out for our up coming series on training variables!

Tom

What is a pyramid set

Friday, November 9th, 2012

A pyramid set is another advanced training method that allows you to increase the amount of work done by a given muscle.  You would do a set of a given number of reps then move onto the next level in the pyramid.  Pyramid sets can be done in a number of different formats, these have been detailed below:-

 

Ascending

1 rep

4 reps

6 reps

8 reps

12 reps

 

Descending

12 reps

8 reps

6 reps

4 reps

1 rep

 

Full

12 reps

6 reps

4 reps

1 rep

4 reps

6 reps

12 reps

 

Enjoy!

 

TOM

What is a Super Set?

Friday, November 2nd, 2012

After the epic response we got to last weeks post about giant sets, we thought we would make it a regular thing. So be ready to spice up your workout!

So what is a super set? It is a great way to initiate overload in a muscle and therefore encourage development!

A superset is where you do two exercises back to back, so with no rest for a given muscle group. It normally works on the agonist/antagonist principle, so basically working two opposing muscles back to back.

Here are some examples for you to try:

Arms

– Bicep Curl followed by Tricep Press Down (Agonist/antagonist)

– Bicep Curl followed by Hammer Curl (Agonist/Agonist)

Legs

– Leg Extension followed by Leg Curl (Agonist/Antagoints)

This system can also be used where the two exercises are focused on the same muscle, this is called an agonist/agonist super set.

Some examples are:

Enjoy!

Tom