This is the final article of this series demonstrating a complete training phase and the methodology behind it. The three workouts, Anatomy of a Workout Parts 1-3, work synergistically together. I typically will run a phase for 3-4 weeks before moving on to a new phase. This is typically enough time, especially for a well-trained individual, to yield benefits without hitting a plateau. This type of training program should only be implemented if one has a lot of training experience and is looking for new, effective ways to challenge their physique.
Overview of Training Series: The first workout in this series focused primarily on Chest, Back, and Delts, the second primarily targeted Lower body, and this will focus on Bis and Tris. However, like the other workouts in this series there will be some additional body parts incorporated for the purpose of adding additional stimulation during a given week.
The Workout: As in the other workouts, this should be viewed as a ‘template’ so you can insert different exercises you may prefer. Rep ranges should be chosen according to your goals. Because of the high ‘intensity of effort’ required to complete each Triset, be prepared for the loading to be significantly less than you may be used to for each exercise!
Overall structure: This workout utilizes Tri-sets for both Tris and Bis and finishes with alternating sets for Rear Delts and Abs. Warm-ups consist of compound movements that utilize the target muscles as synergists, plus the first exercise is a combination of Squat-Row because I like to warm up the lower body a bit as well (but that is strictly personal preference). The Tri-sets are ideally performed with as little rest as possible from one exercise to the next. At the conclusion of each Tri-set, rest as long as you need to recover to allow you to give your best effort for the next Tri-set. For variety, feel free to alternate between the Tri-sets for Tris and Bis in an antagonist super-set fashion.
Terminology used: Please note that I use the term tri-sets to exclusively refer to a grouping of three exercises for the same muscle group. ‘Alternating sets’ is used rather than ‘super-sets’ for the final part of the workout because they consist of unrelated (i.e. non-competing) muscle groups.
Exercise selection considerations:
The exercises chosen in this workout are done to specifically hit the muscles in a variety of ways in order to shift emphasis within the muscles.
It is interesting to note how training philosophy with regard to muscle hypertrophy has changed over the years. For the longest time bodybuilders had an intuitive sense that different exercise variations for the same joint movements (for ex. elbow flexion) targeted the muscles in a different way. Then came a time where the ‘accepted wisdom’ was that there was no need to use different variations, that all curling movements placed equal stress on all of the fibers of the biceps from origin to insertion.
However, now thanks to the work of so many great researchers/scholars in the field of exercise science, (in particular Dr. Jose Antonio, Dr. Brad Schoenfeld, Bret Contreras, and Dr. Jacob Wilson among others) we know that in fact muscles* don’t work in an ‘all or none’ fashion. Various muscles are innervated by different nerve branches (this is called ‘compartmentalization’ or ‘functional differentiation’).
*Please note that I’m referring to whole muscles in this context, not ‘motor units’.
Additionally, research regarding the effects of elements like metabolic stress and occlusion training (aka blood flow restriction) as well as placing portions of the muscles in a position of stretch also impacts the emphasis of different aspects of various muscles.
Along that line of thought, the exercises in this workout for both the Triceps and Biceps (more accurately elbow extensors and elbow flexors) utilize a variety of positions (including one stretch position each for both Tris and Bis) in order to hit the muscle groups from a variety of angles.
Regarding the stretch positions; the overhead (stretch) position for triceps places more emphasis on the medial head, while the incline (stretch) position for biceps places more emphasis on the long lateral head. Incline curls are most often performed using an incline bench, however another way to achieve a similar effect is to use cables from a standing position, stepping far enough forwards that your arms are a bit behind you placing the biceps in a stretched position.
The final segment of the workout alternates rear delt work with abdominal work. Because these are non-competing exercises it is very easy to move quickly between them with almost no rest. As mentioned above, a common theme for all of the workouts in this series is the idea of placing additional work either staggered throughout or at the end of the workouts to allow for additional stimulation of various muscles unrelated to the primary muscles being targeted.
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