Bodybuilding: Burning More Body Fat With Tri-Series
An interesting study carried out by scientists from the Catholic University of Murcia concluded that bodybuilding athletes can reduce their percentage of body fat by performing tri-series compared to traditional series; Spanish researchers worked with 33 healthy men for tests with three groups; the control group, the one that conventionally trained EC and the E-TRI tri-series group.
The EC group performed their weight training in the traditional way that bodybuilders train by doing several sets of each exercise and after completing the sets, they moved on to the next exercise; between the series they rested for 3 minutes; In each training session, the volunteers did 6 exercises with a weight with which they could do a maximum of 6 repetitions.
The E-TRI group performed the tri-series; they began with a series of 1 exercise and almost immediately thereafter proceeded to a series of a second exercise, followed relentlessly by a series of a third exercise; after this, the volunteers did another series of the first exercise and so on; The researchers worked with an exercise scheme in which it was possible to train with minimal rest periods.
After 8 weeks the men in the EC group and the E-TRI group had obtained an identical strength progression; in the tests, the volunteers in the E-TRI group gained 1.5 kg of lean mass and those in the EC group 1.2 kg, here the difference was not significant.
The percentage of fat in the EC group fell by 1.1%, which is not a statistically significant decrease, but the percentage of fat in the E-TRI group decreased by 1.5%, which is a statistically significant decrease.
The researchers concluded:
* Both groups were able to complete the same training and obtained the same increase in strength, but the group that trained with the tri-series obtained that increase in less time; also the E-TRI group training was more efficient and may be useful for people who perceive that the lack of time available for training is a substantial impediment to exercise.
* The researchers did not speculate on why tri-series workouts result in more fat burning, such as theirresults suggest; but we assume that it is because of the COPD effect; The shorter the rest between sets, the higher the COPD will be after training.
NOTE: The Tri-Set Method for hypertrophy
consists of performing 3 consecutive exercises, without intervals between them, and for the same muscle group. Its base is similar to that of the bi-set, with an even longer stimulus. The exercises can be grouped to stimulate a single group in order to reach different portions of the same muscles, always seeking to isolate the portions of the muscle group worked, and can also be used for antagonistic or different muscle groups. It is a widely used method for muscle groups that have 2 or 3 servings.
In this method, 3 to 4 series are used, with 10 to 20 repetitions, giving a minimum interval between the groups, that is, one exercise and the other, and 1 to 2 minutes between consecutive series, after three exercises without pause . A limitation must be taken into account for this method, where it is only feasible to use it at times of little movement in the gym.