Wednesday, September 11, 2013

Timesaver Trisets - Back and Biceps

I don't know about you, but I am always looking for new workout ideas, especially when it comes to weight lifting. I tend to get bored pretty quickly with the same routine week in and week out - and so do my muscles. At the same time, I don't always have a lot of time to spend lifting weights, and am pretty sure most of us don't. But, that doesn't mean you can't get in an effective workout.

I love supersets as a quick workout, but decided to change my strategy last week and go with trisets for the same muscle group - in this case it was back and biceps. Originally, I had thought it would be more of an endurance type of workout. Not so much major muscle building because I knew I would have to go a little lighter with my weights.

But I ended up reading a pretty good article explaining trisets in more detail and discussing why they are actually good for building lean body mass. With a triset workout, you're keeping your muscles under tension, working for the entire set - more work, less time. I'm all about that.

I'm sure there are opponents to this type of lifting. There are opponents to just about everything in life I'm certain. There are always pros and cons, new research, etc. Personally, I think this is a great way to get in a really solid weight workout in a short amount of time.

I will also suggest that this is not a workout you should do ALL the time. I think change is good: Introduce the workout and your muscled are crazy confused. Improve the workout and your muscles get stronger and begin to adapt. Perfect the workout and then it's time to switch it up again.

Begin this Timesaver Trisets for Back and Biceps workout with a 10-minute warm up walking on a treadmill or elliptical plus dynamic moves such as lunges with torso twist, butt kicks, high knees, and jumping jacks to warm up the body and loosen up the joints.

Do each each exercise for 8-10 reps then immediately move to the next exercise in the set. Rest 40-60 seconds, then repeat the triset for a total of 3-4 sets.




Videos
Overhand row
Dumbbell pullover
Dumbbell horizontal row

Dumbbell biceps curls
Hammer curls
Zottman curls


*Disclaimer: Although I am an ISSA Certified Fitness Trainer, you should consult a physician before starting any exercise program or diet plan. If you choose to do any of the workouts featured on this website, you do so at your own risk.