Holistic Tri-Sets - Fred Hatfield

 

I was rereading this article

https://ditillo2.blogspot.com/2014/01/holistic-tri-sets-jp-catanzaro.html

and decided to include more on the method he refers to 

with a few more tips on this form of tri-set . . . 

A holistic set is performed nonstop, combining two or more exercises into one giant set. This is definitely a maximum intensity method. 

You will be using a continuous, nonstop rhythm, changing back and forth from explosive, heavy movements to slow, continuous tension movements with lighter weights. 

I will provide an example now . . . 

 

No rest is taken between the sets of 5s, the 12s, and the 40s. Repeat this form of tri-set once at first, if you feel up to it, but no more than once until you're fully ready for it. Be patient and err on the side of caution with  this form of training. Walk, don't run down the hill, and thereby fuck ALL the cows. 

Average intensity for one "holistic" set:

 - 5 reps/85% max, explosive movements

 - 12 reps/75%, rhythmic cadence

 - 40 reps/40%, slow, continuous tension (ouch).

Build up over time to repeating the above sequence 3-5  times with minimal rest between tri-sets. Reduce the weight slightly (i.e., 5-10 lbs.) each time as fatigue settles in. 

You must NOT rest between each rep setting.

Explosive means the concentric movement MUST explode and accelerate like a rocket. For example, on the bench press, lower the weight to your chest. The second it touches your chest, BOOM!  explode it straight up as fast as possible and repeat.

Some exercises are not suitable for the explosive sets. Staying here with chest training, do not use cable crossovers for your explosive exercise, and don't use a bench press lockout for your slow, continuous tension, 40-rep exercise.

Here's an example: 

Bench press, 5 reps/85% max, explosive ->

DB bench press or inc db bench, 12 reps/75% max, rhythmic ->

Cable crossovers or DB flyes, 40 reps/40% max, slow. 

Another example, this one for shoulders: 

Seated DB press -> Lateral raise -> Military press (40 reps/40% max performed slowly . . . ouch again. 

Another, for the full back: 

Hyperextensions (5 reps) -> Deadlifts (12 reps) -> Pulldowns (40 reps).

For quads: 

Safety squat -> Hack squat -> Walking DB lunge. 

Abs: 

Russian twist -> Reverse crunch -> Sidebends left and right.  

Forearms: 

Regular wrist curls -> Reverse wrist curls -> Leverage bar twists. 

Triceps: 

French press -> skull crusher -> pushdown.

Biceps: 

EZ curl -> DB curls -> Preacher curl.

I'm certain you'll be able to assemble many more such holistic tri-sets, tailored to you individually. 

"Wonderful Encounters: Recollections of Meetings with Unforgettable People From Around the World" -  Daisaku Ikeda (2003)

Enjoy Your Lifting!