Skip the queue for fat loss with this strategic workout by March 2017 cover model Claudia Jovanoski.Words/workout: Claudia Jovanovski (pictured)Photography: James PatrickTime-poor gymmers are all too familiar with supersetting to save time. Pushing out two moves successively with little or no rest between is among the best fitness hacks going – especially for impatient types.Tri-sets step things up again, running together three fatiguing moves, meaning the workout is performed at high intensity for a shorter duration than standard circuits.According to a study at the Catholic University of Brasilia and the Eastern Illinois University, multiple sets (MS) and tri-sets (TS) were found to impact neuromuscular variables and body composition.The results of the study indicate that a multi-set regimen burns more body fat than circuit-like training.In tri-sets, the usual rest period between sets is used to complete a set of another move.Research also shows that the hormonal response to such unrelenting exertion favours optimal muscle growth (which in the real world equals tone and a faster metabolism).You can either pair exercises that are noncompeting (i.e. work opposing muscle groups), or you can pair exercises that target the same muscle group.The downside of this fast, furious method is a power penalty, which reduces the amount of resistance you can use and hence limits potential for strength gains.While some experts claim that staggering moves with opposing muscle group pairings circumvents this risk, the nervous system’s response to this training method necessarily inhibits power. Most experts maintain that classic training is best for strength goals.For more advanced users, tri-sets can be combined with classic sets by incorporating one or two strength moves performed classically (with or without intervening moves that keep the body moving without inviting fatigue).This workout uses sprints, so factor that in, whether you want to do a bike sprint in the gym or a dash on the track.On your marks, get set…1.
Bar pull-ups: tips and perks Increase your back strength with bar pull-ups. Here’s how to get it right.A strong back is integral to a strong, high functioning, lean body, and pull-ups are like a laser pointer for your flip side. They’re also bloody tough.“Pull-ups are one of the toughest bodyweight exercises you can do and they do take a long time to master,” says PT and founder of business KE Fitness Kris Etheridge.Yet beginners who withstand the burn will witness rapid gains. “You’re going to have to be patient, but you should be improving in strength each week when you first start out.” Etheridge advises strengthening your biceps and upper back using the assisted pull-up/chin-up machine, lat pull-down machine and seated row machine. “If you don’t have access to these machines, a great way to work on your chin-ups or pull-ups is to loop a large power band (a thick circular rubber band) over a chin-up bar and put one of your feet in it,” Etheridge says.