Tri-set Strength Training

Tri-sets are doing three exercises back-to-back with no break. During these sets you can either pair exercises that are non-competing, in other words opposing muscle groups, or you can target the same muscle. If you are stuck at a training plateau then tri-sets may be what you need to start progressing again!

A tri-set is a series of three exercises performed in a row with 10 second rests between exercises. You could do squats, leg presses and leg extensions for a quadricep tri-set or the bench press, skull crushers and overhead cable extensions for a tricep tri-set

WHAT ARE THE BENEFITS?

  • Improve muscular endurance and cardiovascular performance
  • Increase athletic performance
  • Can be time efficient
  • Boosts mood and mental health
  • Can promote weight loss
  • Good for motivation
  • Effective for burning calories and building strength

Calves

The calf muscle, on the back of the lower leg, is made up of two muscles:

THE GASTROCNEMIUS
This is the larger calf muscle, forming the bulge visible beneath the skin. The gastrocnemius has two parts or “heads,” which together create its diamond shape.

THE SOLEUS
This is a smaller, flat muscle that lies underneath the gastrocnemius muscle. The gastrocnemius and soleus muscles taper and merge at the base of the calf muscle. Tough connective tissue at the bottom of the calf muscle merges with the Achilles tendon. The Achilles tendon inserts into the heel bone (calcaneus). During walking, running, or jumping, the calf muscle pulls the heel up to allow forward movement.