Trisety – what is it? Why do we need and how to use trisety?

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In the last article I told you about how you can increase the intensity of your workout and make it more energy-intensive, with the result that will give impetus to the weight loss plan, or to an increase in muscle mass. We talked specifically about supersets. In the same article, is to continue, but we will talk already about trisetah. Accordingly, in this article you will find information such as: Trisety – what is it? Why do we need and how to use trisety?

 

Trisety bodybuilding – is an association of three exercises for muscle – antagonists (biceps – triceps), or on the same muscle groups (triceps – triceps). As a rule, all this is done with no rest between exercises themselves (ie, did the first exercise – without rest made three times – without rest made the third – only now the rest). This method can be used for both men and women (more popularity he enjoys it among girls).

 

What are trisety?

This training method may be used for both sets of muscle mass, and at work on terrain. At the mass, such a course will stress your muscles strong, which ultimately will give impetus to the new growth. When working on relief, such a move will make your training most intensive that allow toga expend calories more than usual (respectively, and will burn fat faster). But, I do not recommend using trisety on a regular basis, so it is very stressful method. 1 every 2 – 3 weeks, it will be enough to surprise the muscles.

 

To start analyze trisety on muscle – antagonists. Muscles – antagonists are those muscle groups that work in the opposite direction and are reversed. For example, such muscles include the chest and back (chest – squeezing or pushing / back – pull).

 

Lest you get confused, here are examples of the main antagonists of the muscles:

№1. pectoralis muscles of the back +

№2. triceps (triceps) + biceps (biceps)

No. 3. + quadriceps hamstrings

№4. + abdominal muscles of the back (spinal erectors)

№5. Delta front + rear delts

№6. Even as an option, can be combined as follows:

  • pectoral muscles + rear delts
  • dorsi + front delts

 

How to use trisety on muscle – antagonists?

To make it clear, let’s look at an example. For example, take his back and chest. You can do 2 exercises back exercises + 1 on the chest, or chest exercises 2 + 1 exercise on your back. For example, do 2 + 1 on the back on his chest. Exercises take are: Pull-ups on a bar + Bench rod at an angle of 25 degrees up + thrust rod in the slope. So there you go …

 

Perform “pull on the bar” on a pre-scheduled times. Then (without rest), we proceed to the “bench press at an angle of 25 degrees up” … execute it with a certain weight, at pre-scheduled times. After that, (again, without rest), we proceed to the third exercise … to “thrust rod in the slope” … execute it with a certain weight, at pre-scheduled times. All! The approach is over, and now you can afford to relax.

 

examples:

Trisety at + pectoralis muscles of the back:

  • bench press on the horizontal bar + thrust rod in the slope + wiring dumbbells lying at an angle of 25 degrees up
  • pull-ups on the bar + wide grip bench press at an angle of 25 degrees up + traction on the horizontal block to the belt

 

Trisety triceps + biceps:

  • narrow grip bench press + lifting barbells on a biceps standing + French bench press
  • lifting dumbbells for biceps standing with supination + push-ups from the bench triceps dumbbell hammer +

 

Trisety on quads + hamstrings (buttocks as involved):

  • squats + leg curl lying attacks +
  • dead pull on straight legs with a bar + extension legs sitting + leg curl lying

 

Trisety on abdominal muscles + erectors:

  • feet rise in the vise on the bar + hyperextension (accent on the back) + bike (abdominal exercises)
  • tilts back squat + curling lying + hyperextension (accent on the back)

 

Trisety front + rear Delta Delta:

  • military press + barbell standing dumbbell swings in the slope + lifting dumbbells in front of you
  • rod thrust in the slope to the rear of the delta + lifting dumbbells in front of you + mahi dumbbells in the slope

 

Trisety on the pectoral muscles + rear delts:

  • bench press on the horizontal bar + mahi + dumbbells in the slope layout dumbbells lying at an angle of 25 degrees up
  • rod thrust in the slope to the rear of the delta wiring + + dumbbells lying dumbbell swings in the slope

 

Trisety on the muscles of the back + front delts:

  • pull-ups on the bar wide grip + lifting dumbbells in front of you + pull the dumbbell with one hand in the slope
  • standing military press rod + thrust rod in the slope + lifting dumbbells in front of you

 

Rest between sets is chosen individually (from 30 seconds to 2 minutes). If drying is required, and high intensity, the rest can be 30 – 40 seconds. If a set of muscle mass and must get as much weight as possible, then 60 – 120 seconds. The number of repetitions in the exercises is chosen individually. Do 8 to 20 repetitions of each exercise. For example, you can do so:

  • Exercise №1 – 10 reps + Exercise №2 – 10 reps
  • Exercise №1 – 8 reps + Exercise №2 – 15 reps
  • and so on …

 

 

How to use trisety on the same muscle group?

To make it clear, let’s look at an example. For example, take the quads. Exercises take are: squats + leg press in the simulator + extension legs sitting in the simulator. So there you go …

 

Perform “squat” on a pre-scheduled times. Then (without rest), we proceed to the “press of feet in the simulator” … execute it with a certain weight, at pre-scheduled times. After that, (again, without rest), we proceed to the third exercise … to “Leg Extension sitting in the simulator” … execute it with a certain weight, at pre-scheduled times. All! The approach is over, and now you can afford to relax.

 

examples:

Trisety on the biceps:

  • lifting barbells on a biceps standing dumbbell hammer + + lifting dumbbells for biceps sitting on an incline bench
  • lifting dumbbells for biceps standing with supination + lifting barbell biceps reverse grip + lifting barbell biceps to bench Scott

 

Trisety on triceps:

  • bench press close grip on the vertical extension + unit on the ropes + French press with dumbbells standing
  • dips + push-ups from the bench triceps + French bench press

 

Trisety shoulders:

  • standing military press rod + lifting dumbbells in front of a bench Arnold +
  • rod thrust his chin wide grip + mahi + dumbbells to the sides of the bar bench because of the head
  • rod thrust in the slope to the rear of the delta + mahi + dumbbells in the slope of the thrust rod behind the rear of the delta

 

Trisety back:

  • pull-ups on the bar wide grip pull lever + + traction vertical block reverse grip
  • rod thrust in the slope in the vertical pullover + block + thrust unit for vertical head

 

Trisety on the pectoral muscles:

  • bench press on the horizontal bar + bench press node angle of 25 degrees up + mixing arms in the crossover
  • bench dumbbell lying on the incline bench + dilution of dumbbells lying on a flat bench + pushups

 

Trisety the press:

  • feet rise in the vise on the bar + curl lying on the floor + strap
  • twisting in the Roman chair + exercise “bicycle” + reverse twist

 

Trisety on the buttocks:

  • dead pull on straight legs + plie squats with dumbbell + pelvis lifting lying on the floor
  • squats with a barbell on your shoulders (focus on the buttocks) + lunges with dumbbells + lead foot back into the lower block standing

 

Trisety on quads:

  • squat with a barbell on your shoulders + + extension legs sitting leg press in the simulator

 

Trisety on the hamstrings:

  • dead pull on straight legs bending legs + lying + hyperextension (accent on the back of the thigh)

 

Trisety on the calf muscles:

  • lifting on socks standing in the simulator + rise on socks, sitting in simulator mode + socks in the simulator Leg Press

 

Trisety trapeze:

  • Rod Rod chin narrow grip barbell shrugs + + shrugs standing with a barbell behind his back standing

 

Rest between sets is chosen individually (from 30 seconds to 2 minutes). If drying is required, and high intensity, the rest can be 30 – 40 seconds. If a set of muscle mass and must get as much weight as possible, then 60 – 120 seconds. The number of repetitions in the exercises is chosen individually. Do 8 to 20 repetitions of each exercise. For example, you can do so:

  • Exercise №1 – 10 reps + Exercise №2 – 10 reps
  • Exercise №1 – 8 reps + Exercise №2 – 15 reps
  • and so on …

 

Now you know what trisety, what they need and how their use in bodybuilding . As I said before, they can be used both in weight loss (drying), and during the recruitment of muscle mass. I do not recommend beginners to use.

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