What do you guys think of tri-sets for hypertrophy?
I’ve often seen it prescribed for the previous goal in mind, but never got much out of it myself.
For those of you not familiar with tri-sets, it’s basically hitting the same muscle group with 3 different exercises without resting. Sometimes the rep ranges vary from one exercise to the next; like:
A1. Flat Barbell Bench Press (4-6 reps)
A2. 30-degree Incline Barbell Bench Press (8-10 reps)
A3. 45-degree Incline Dumbbell Bench Press (12-15 reps)
Rest (and possibly repeat).
Now, I’ve often heard that optimal strength training requires you to use at least 80% of your 1RM; and that optimal hypertrophy training requires at least 70% of your 1RM (although I’ve heard beginners could get away with 60% of 1RM). The reason why I bring this up is because with every passing set fatigue increases, and therefore decreases the load that could be handled in the following sets (even more so when no rest is taken) which would, in most cases, force a lifter to use a load less than 60% of their 1RM.
Going back to my example, this would mean that a lifter would probably have to use a load that he would normally use to hit 12-13 reps for the 8-10 rep set, and 20 reps for his 12-15 rep set!
Anyways, you guys see where I’m going with this.
So… can anyone say they’ve ever used this method successfully?