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Tri-Set Training Systems

Tri-set training involves performing three exercises consecutively with no rest in between. It is crucial that all three exercises target the same muscle group, but not necessarily the same muscle.
Tri-set training with the shoulder complex, for example, would target the anterior deltoid, lateral deltoid, and posterior deltoid. We want to avoid training different areas of the body, such as the shoulder, leg, and back, when doing Tri-set training. Why? because the goal of Tri-set training is to overload specific muscle groups, not the whole body. Because there is no rest in between, removing the rest is more taxing on the neurological system, so muscle recruitment is utilised to its full potential throughout the session.

Density Training Systems

Density training sometimes referred to as circuit training is the result of two very specific training variables: volume and duration (time). Volume refers to your total workload or the number of sets and reps you perform in a given workout; duration refers to how long your workout lasts. The density of a session is then calculated by combining these two variables.
By increasing the amount of work you do in a given amount of time, you improve your work capacity which is the goal of density training.

Superset Training Systems

Superset training is a system of training where you perform a set of two different exercises one after the other with minimal rest in between each exercise.

In this article we are going to focus on push-pull supersets which are a great way to perform a high volume of work using opposing muscle groups. For example, if the first exercise was a bench press that would be classified as a push exercise followed by a bent-over row which is classified as a pull exercise.

This type of training results in an overall shorter workout time with controlled metabolic stress and increased aerobic intensity. This is achieved from the short rest period and the opposing muscle groups that are being used.

Throughout this article, we are going to look at how to apply and program for superset training, what the training program consists of and training recommendations.

German Volume Training

German Volume Training is a training method popularized by Canadian strength coach Charles Poliquin. Athletes and weightlifters trained by Charles would be prescribed German Volume Training during the off-season to build as much muscle mass as possible.

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