Workout routine for muscle gain for men using triset exercises

Author: Timko Ilya - master of the whole project and fitness trainer.
2013-06-12

Target of the workouts: mass gain or definition

Objectives of the workouts:

1. Increase in muscle volume
2. Increase in definition
3. Development of strength endurance

Methods of execution: supersets

Duration: approximately 2 months.

Difficulty: (very heavy)

This exercise complex is designed for 4 workouts per week. In my opinion, it's best to schedule the workouts on Monday, Tuesday, Thursday, and Friday. However, it's not critical. All complexes are very intense, consisting of trisets.

Trisets are a type of superset where 3 sets are performed without rest (more about supersets). In this case, all three sets target one muscle group. This makes the plan very challenging, as the muscles experience significant stress. Therefore, this training complex is NOT SUITABLE for beginners. However, this plan is very effective because the muscles receive a huge load in a short time, which will give a good boost for mass growth.

Due to its high intensity, each workout should fit within 60 minutes. The rest between such trisets is approximately 3 minutes, with about 3 minutes allocated for the execution of the triset itself. So do the math...

Start with three sets. When that becomes insufficient, switch to four. All sets should be performed to failure. Therefore, choose a weight that ensures you reach failure between 8 and 15 repetitions.

The muscles will fatigue very quickly, and each subsequent superset for the same muscle group will become increasingly challenging. Therefore, it is acceptable to decrease the weight from the first to the last superset. For example, if you do 10 repetitions of the overhead pull with 40 kg in the first set, you will not be able to repeat the same in the third set.

You should also understand that the last (third) exercise within a superset will be very challenging. Thus, the weight should be lower. For example, in normal conditions, you might pull 50 kg for 10 repetitions. However, within a superset, your muscles will already be fatigued, so for the first approach, it's better to take 40 kg.

In general, don’t chase after heavier weights. Remember: no less than 8 repetitions and no more than 15. Most approaches should be performed TO FAILURE.

The most challenging workouts are the first and third. The easiest is the fourth, which focuses only on the shoulders and a little bit on the back and trapezius. At the beginning of each complex, there's one exercise for the abs or hyperextensions, which serves as a warm-up. It’s also beneficial to stretch the working muscles after each superset.

If you plan to train 3 times a week, you can do the following: add the first triset from the fourth workout into the middle of the third workout. That’s it!

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