Holistic Tri-Sets
by
John Paul Catanzaro (2013)
This hypertrophy routine involves tri-sets,which are basically three exercises performed one after the other with very little rest in between - only 10 seconds in this case - that should give you just enough time to get from one station to the next. After you complete all three exercises, rest 3 minutes before starting the next set.
The rep scheme stems from "Holistic Sets," a concept introduced by Dr. Fred Hatfield in his 1993 book, Hardcore Bodybuilding: A Scientific Approach.
It involves a different intensity and tempo for each body part exercise to target a wide range of muscle fibers. I've made a number of modifications to the original Hatfield method, most notably the number of reps and the speed prescribed on the final exercise of each tri-set. Hatfield recommended up to 40 reps at 40% of maximum conducted in a slow manner, but I found better results when the reps did not exceed 20 and were conducted in a fast manner.
A repetition range (rather than a single digit rep requirement) is used as a buffer to accommodate fatigue. However, you may need to adjust the weight each set to stay within the rep bracket. If you hit the low end of the rep range one set, you should lower the weight by 10% the following set.
Triple Station Training (Tri-Set):
A1, A2, A3, B1, B2, B3, C1, C2, C3.
Perform one set of the A1 exercise, then one set of the A2 exercise, then one set of the A3 exercise, and repeat until the prescribed number of sets for each of the three exercises are completed. Follow the same process for the B and C exercises.
Day One: Back, Chest, Abdominals
A1. Mid-Grip Chinup
3 sets of 4 to 6 reps @ 5010, 10 s.
3 sets of 4 to 6 reps @ 5010, 10 s.
5010 = Take 5 seconds to lower, no pause, 1 second to raise, no pause, immediately begin the next rep.
10 s = 10 seconds from the end of the previous set to the beginning of the next set.
A2. Seated Close-Grip Neutral-Grip Cable Row:
3 x 10-12@3010, 10s
A3. Standing Semi-Stiff-Arm Pulldown:
3x15-20@1010, 180s.
B1. 45-Degree Incline Mid-Grip Barbell Press:
3x4-6@5010, 10s
B2. Flat Neutral-Grip Dumbbell Press:
3x10-12@3010, 10s
B3. Standing Cable Crossover:
3x15-20@1010, 180s.
C1. Swiss Ball Sicilian Crunch:
3x4-6@5010, 10s
Sicilian Crunch - weight held at chest going up, weight held overhead going down.
C2. Kneeling Twisting Cable Crunch:
3x10-12@3010, 10s
C3. Supine Knee-In:
3x15-20@1010, 180s.
Day Two: Legs
A1. Heels-Elevated Front Squat:
3x4-6@5010, 10s
A2. Feet Pointed Outward Leg Extension:
3x10-12@3010, 10s
A3. Walking Dumbbell Lunge:
3x15-20@1010, 180s.
B1. Feet Pointed Inward Lying Leg Curl:
3x4-6@5010, 10s
B2. Semi-Stiff Leg Barbell Deadlift:
3x10-12@3010, 10s
B3. Back Extension:
3x15-20@1010, 180s.
C1. Standing Calf Raise:
3x4-6@5010, 10s
C2. Seated Calf Raise:
3x10-12@3010, 10s
C3. Donkey Calf Raise:
3x15-20@1010, 180s.
Day Three: Arms and Shoulders
A1. Parallel-Bar Dip:
3x4-6@5010, 10s
A2. Flat Close-Grip EZ-Bar Triceps Extension:
3x10-12@3010, 10s
A3. Standing Pronated-Grip Cable Pressdown:
3x15-20@1010, 180s.
B1. Seated Preacher Reverse-Grip EZ-Bar Curl:
3x4-6@5010, 10s
B2. Seated Hammer Curl:
3x10-12@3010, 10s
B3. Standing Close-Grip Cable Curl:
3x15-20@1010, 180s.
C1. Seated Press Behind Neck:
3x4-6@5010, 10s
C2. Standing Rope-Handle Cable Upright Row:
3x10-12@3010, 10s
C3. Bentover Dumbbell Lateral Raise:
3x15-20@1010, 180s.
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