Tri-sets and giant sets are training techniques that have been around for decades. They’re a great way to increase intensity, save time, and even help with fat loss. 

What Are Tri-Sets?

Tri-sets are 3 exercises performed in a row with no rest in between. You can do them for the same muscle or multiple muscles. It’s a technique designed to increase intensity and promote a great pump. Our routine examples will include tri-sets done both ways. Like supersets, Joe Weider named the term back in 1950 and added it to his “Weider Principles”. To be clear, he did not invent the technique, he just named it.^(1,2)

What Are Giant Sets?

Here’s another term with the same history as supersets and tri-sets. In this case, it involves 4 or more exercises done in a row with no rest in between. Giant sets are extremely intense and promote absolutely insane pumps. They are also an effective fat-loss tool. You can do giant sets for the same muscle or multiple muscles. 

Routine Examples

Tri-Set Example # 1

Perform 1 set of each exercise with no rest between sets. Then, rest for 30 seconds and repeat for 3 more series for a total of 4 tri-sets.

Incline Bench Press  - 4 sets - 15, 12, 10, 8 reps

Flat Bench Press - 4 sets - 15, 12, 10, 8 reps

Pec Deck - 4 sets - 15-20 reps each set

This tri-set uses the post-exhaust idea mentioned in our Supersets 101 article. 

Tri-Set Example # 2

This is a push day tri-set. Do this 2-3 times and you have your complete workout for the day. Perform 1 set of each exercise with no rest between sets. Then, rest for 30 seconds and repeat for 3 more series for a total of 4 tri-sets.

Flat Bench Press - 4 sets - 15, 12, 10, 8 reps

Seated Arnold Press - 4 sets - 15, 12, 10, 8 reps

Lying Tricep Extensions - 4 sets - 15, 12, 10, 8 reps

Giant Sets Example # 1

Perform 1 set of each exercise with no rest between sets. Then, rest for 30 seconds and repeat for 2 more series for a total of 3 giant sets.

Flat Bench Press - 3 sets - 15, 12, 10 reps

Flat Dumbbell Flyes - 3 sets - 12-15 reps

Smith Machine Incline Press - 3 sets - 15, 12, 10 reps

Incline Cable Flyes - 3 sets - 12-15 reps

Dip Machine - 3 sets - 12, 10, 8 reps

Giant Sets Example # 2

Perform 1 set of each exercise with no rest between sets. If your goal is fat loss, rest for 30 seconds and repeat for 2 more series for a total of 3 giant sets. If your goal is size, rest for 2-3 minutes between giant sets.

Squats - 3 sets - 15, 12, 10 reps

Seated Cable Rows - 3 sets - 15, 12, 10 reps

Machine Chest Press - 3 sets - 15, 12, 10 reps

Standing Arnold Press - 3 sets - 15, 12, 10 reps

Hammer Curls - 3 sets - 15, 12, 10 reps

Close Grip Bench Press - 3 sets - 15, `2, 10 reps

Don’t Forget 5% Nutrition!

As noted, these techniques add a lot of intensity to your program and are pump-focused. That means you need a pump-focused pre-workout stack. The combination of Kill It RTD and Full As F*ck is a great place to start. You can take the pump to the next level by adding Core Citrulline 3000. Now we’re talking! If your goal is fat loss, then you need All Day You Shred and Liquid L-carnitine 3150. You have a wide range of 5% Nutrition products - stop by and shop today!

References:

1. https://californiamuseum.org/inductee/joe-weider/
2. Weakley, J. J. S., Till, K., Read, D. B., Roe, G. A. B., Darrall-Jones, J., Phibbs, P. J., & Jones, B. (2017). The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. European journal of applied physiology, 117(9), 1877–1889. https://doi.org/10.1007/s00421-017-3680-3