That’s quite a claim. The best three exercises (triset) for your workout, but don’t worry because I will back it up with my opinion. My opinion is backed up by 14 years of training clients, writing thousands of workout programs, and writing for esteemed fitness websites such as Barbend, Breaking Muscle, Garage Gym Reviews, and Muscle and Fitness.
If you don’t know what a triset is, three exercises are done back-to-back in a circuit-type fashion.
Moving on, at least my workout opinions are backed up by real-world experience and not pulled out of thin air like many of my opinions. Did you hear the one about Elvis and Donald Trump? On second thought, I should not touch that. Let’s stick to something I at least know about lifting weights and getting people strong.
Before getting to the best three exercises, let me explain my rationale for choosing them.
The Reason For Tri-sets
There are many ways to structure a workout, with a triset being one of many. Let’s do a quick criminal background check of triset so you can better understand what’s going on here.
What Are They: Doing three different exercises back to back to back.
The Best Use For Trisets: They are ideal for fat loss and muscle building and for people who want maximum training efficiency.
Types of Exercises Trisets Work Best For: Anything goes here also. Barbells, dumbbells, kettlebells, body weight, resistance bands, and machine exercises all work for the triset.
Here’s an example of a triset to build bolder shoulders.
1A. Dumbbell shoulder press
1B. Lateral shoulder raises
1C. Reverse fly
Regarding the reasons for working out, losing fat and building muscle are the top two with a bullet. It would be best to have compound exercises (working two or more muscle groups) that involve the lower and upper body to do both. When tri-sets are programmed intelligently, they will help you get where you want to go faster.
The primary reason for performing tri-sets (IMO) is for workout efficiency.
Working out with a minimum of fuss and getting your work done promptly is an underrated training quality. With time being the biggest excuse outside of laziness, being efficient in getting your work in and hitting the showers before everyone else is a good thing. And did I mention they will help you build muscle and burn fat?
That’s why tri-sets are the bomb.
The Best Triset Ever
There are a few types of tri-sets, but the one focused on here is a non-competing triset. What is non-competing? It means each exercise within the triset will not interfere with the other one, and you’ll be able to perform each without excess fatigue. That means you’ll be able to lift heavier if you want to or lighter with more reps without worrying that it will affect the other exercise within the triset.
Without further ado or me blowing any harder than I already have, here is the best triset you should do when you want to lose fat, build muscle, and get strong with maximum efficiency.
What were you expecting, biceps curls? What makes it the best triset ever? Let me explain.
Well, the squat, no matter the variation, is self-explanatory. It’s a full-body move that focuses on the major muscle groups of the quads and glutes., while the core and upper body assist with good squat positioning. Going straight into the press works the muscles of the triceps, shoulders, and chest that are virtually untouched by the squat.
This is great for two reasons. You’re switching from a lower-body to an upper-body move, and the heart must push blood from the lower to the upper body. That process burns calories, which is excellent for burning fat. Second, because you’re working different muscles, you can go hard and heavy for strength and muscle without undue fatigue.
The carry has many benefits and works almost all your muscles from head to toe. Because the press exercise beforehand doesn’t require much grip strength, again, you can get the best of both exercises because they don’t interfere with each other.
Here are a few suggestions for the squat, press, and carry triset, depending on your goals and level of workout experience. Choose a weight that allows you to do all your reps with good form, and when the weight feels easy, go up.
You’re Just Starting
1A. Goblet Squat 12-15 reps
1B. Push-Up or Incline Push-Up 8-15 reps
1C. Farmers Carry or Suitcase Carry 40 yards
Rest two minutes after finishing the triset and repeat two to three times.
For Improved Muscle
1A. Dumbbell Front Squat or Barbell Squat 6-12 reps
1B. Dumbbell Bench Press 12 reps
1C. Dumbbell Farmers Carry Or Trap Bar Carry 40 yards.
Rest two minutes after finishing the triset and repeat three to four times.
For Improved Fat Loss
1A. Dumbbell Front Squat 10-15 reps
1B. Single-Arm Dumbbell Bench Press 12-15 reps per side
1C. Suitcase Carry 40 to 80 yards per side.
Rest two minutes after finishing the triset and repeat three times.
When you pair these three exercises up, the possibilities are endless, and the magic will happen for you and your goals. Trisets like this are great when you need to train, but your time is limited. The squat, press, and carry triset will have you liking what you see in the mirror. Come on, a flex, you know you want to.
Contact me here if any assistance is needed to implement this into your routine.