Tri-sets and giant sets
Tri-sets and giant sets are advanced bodybuilding techniques and a natural progression in intensity beyond super setting.
Tri-sets
A tri-set usually consists of three or more exercises that stimulate the same muscle group in slightly different ways and are performed back to back without rest.
An example of a tri-set for the deltoid muscles could include the following exercises:
1a) Dumbbell Shoulder Press
1b) Dumbbell Lateral Raise
1c) Barbell Front Raise
Check out the Tri-set set video below.
Giant sets
Giant sets are very similar to tri-sets but consist of four or more exercises that stimulate the same muscle group in slightly different ways. They are performed back to back without any rest. A rest period only follows after completing the full cycle of four or more exercises.
An example of a giant set for the latissimus dorsi muscles of the back could include the following exercises:
1a) Bent over barbell row
1b) Lat pulldown
1c) Seated cable row
1d) Single-arm dumbbell row
Check out the Giant set video below.
Learn more about these advanced resistance training systems and how to instruct them by enrolling on our level 3 diploma in personal training.
