This thread is dedicated to my Tri-Phase Training book, which can be downloaded for free here:
Tri-Phase Training PDF
Triphase Training is a 3-phase workout program designed to add overall mass to your body. Each phase is three weeks long and targets a specific training variable. In addition, Triphase Training contains workouts created specifically to bring up lagging muscle groups, which are to be used after completing the 9-week Triphase Program.
The workout routines in this book are based on data from scientific literature as well as anecdotal feedback and results. These routines have not only been validated by science, but they have also been notarized by myself and many of my clients who have added quality mass to their bodies and made their former "weak points" into one of their most bragged about body parts.
As bodybuilders and physique enthusiasts, we strive to create a symmetrical, proportional physique. During the quest of building such a physique, it is common to have muscles that are lagging in development compared to the rest of the body.
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07-19-2007, 10:21 AM #1
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
Tri-Phase Training Thread- Post all questions and comments here
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07-19-2007, 01:01 PM #2
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07-21-2007, 07:47 AM #3
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07-24-2007, 08:29 AM #4
Hey Derek, I have a question. Just entered phase 2 and I am doing each workout per day, and am adding abs on to the lower body b and lower body a workouts. This leaves me with 3 days off / week which I"m really not used to, so I am doing HIIT on one of those days and am thinking of swimming on the other. Your program doesn't specify any recommendations for cardio, so I really wasn't sure. Thanks!
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07-24-2007, 08:41 AM #5
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07-28-2007, 12:34 AM #6
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08-01-2007, 09:10 AM #7"The point is, ladies and gentleman, that greed, for lack of a better word, is good. Greed is right, greed works. Greed clarifies, cuts through, and captures the essence of the evolutionary spirit. Greed, in all of its forms; greed for life, for money, for love, knowledge has marked the upward surge of mankind."
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08-01-2007, 09:15 AM #8
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08-03-2007, 09:12 PM #9
I plan on starting Tri-Phase Training next week. I made a few changes in each phase.
For phase 1, I added rear delt flyes on back/traps day. I also added forearm wrist curls on arms/calves day.
For phase 2, I just rearranged/changed a few exercises here and there. Same layout though.
For phase 3, I changed a couple of exercises and rearranged the order bodyparts are trained on each of the 3 days. For instance, workout 1 starts with legs, workout 2 starts with back, workout 3 starts with chest. Basically the whole arrangement of bodyparts is totally different on each of the 3 days.
I hope all this is okay, and that I didn't mess anything up!
Now for the question I came on to ask..
Derek, what do you recommend doing for abs on this program? I am going to be using this program while cutting, and would like to incorporate some abs in each phase. Which exercises, how many sets/reps do you recommend for each phase, and when?
Thanks!
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08-04-2007, 11:06 AM #10
There's something else that I forgot to ask in the last post..
I will be in town for the next 3 weeks so I can do phase 1 in that time. For the 4th week, I will be going out for a week at the lake and won't be able to workout during that week. So I can resume with phase 2 during the 5th week instead of the 4th week.
Is this okay? Or would it be better if I postpone starting triphase training until a time where I have 9 weeks where I can workout every week?
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08-04-2007, 12:47 PM #11
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08-05-2007, 10:05 PM #12
Questions
Derek,
Thanks for providing a copy of your Tri Phase Training! Please forgive the length of my post.
In particular I like the singular focus upon progression (volume, intensity or frequency).
Ok, here are the questions:
1. On your specialized chest hypertrophy workout you said, "All sets are stopped one rep shy of failure." Does this apply to all sets for the entire program?
2. Regarding the Specialized Arm Hypertrophy Workout:
After examining the workout (chapter 5) and seeing the specialized routine schedule (chapter 10), are the specialized workouts to incorporated within the principals of the larger program (volume, intensity and frequency) OR are they a seperate entity from the Tri Phase Training program?
3. Regarding phase 1, you stated, "Once you can complete 10 reps with a given weight you should increase the weight for the next set."
Which bench press scenario is correct:
A) 3 sets of 225 lbs 8 reps each set. When 3 sets of 10 reps is accomplished, weight is added.
B) 1st set 225 lbs for 10 reps, 2nd set 225 for 8 reps, 3rd set 225 lbs for 6 reps. Weight is ONLY added to the set that achieves 10 reps. This means that my next workout will be 230x6+ reps, 225x8+ and 225x6+.
4. Regarding phase 2, would you recommend using a powerlifting chart to calculate weights for week 1, 2 and 3?
Please forgive me for probably overanalyzing things.Last edited by spiderduncan; 08-05-2007 at 10:22 PM.
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08-06-2007, 06:44 AM #13
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08-11-2007, 07:34 AM #14
- Join Date: Feb 2006
- Location: Ohio, United States
- Age: 36
- Posts: 3,065
- Rep Power: 819
I am going to start this program on monday. I was wandering about phase 1, when it has the exersices listed
Ex. Chest+Shoulders- Am I supposed to do 3 sets of bench press then move to the next exersice or do a set of bench press, then a set of incline,...etc. Then return to Bench press for a second set?
thanks
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08-11-2007, 08:31 AM #15
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08-11-2007, 09:15 AM #16
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08-11-2007, 09:20 AM #17
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08-12-2007, 07:20 PM #18
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08-13-2007, 06:14 AM #19
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08-13-2007, 06:15 AM #20
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08-13-2007, 06:16 AM #21
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08-13-2007, 11:16 AM #22
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08-20-2007, 11:53 AM #23
- Join Date: Mar 2006
- Location: Belfast, Northern Ireland, United Kingdom (Great Britain)
- Age: 36
- Posts: 1,286
- Rep Power: 497
Has everyone who has done this program seen good results?
Derek what are the main differences in this program and an ordinary hypertrophy program, where i would do 3 phases of 3 weeks, 1st phase 15 reps, 2nd 10 reps and 3rd 5 reps etc. Were in these phases i work towards lifitng my 15rep max on the last workout.Strength, size, power and speed arent achievable without dedication, focus and determination.
The fight is won or lost far away from witnesses - behind the lines, in the gym and out there on the road, long before I dance under those lights. - Muhammad Ali
Current Lifts 5/05/08
all for 5 reps
Squat 210lbs (narrow stance atg)
Deadlift 285lbs
Bench 170lbs
Row 150 lbs
Military Press (standing) 116lbs
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08-20-2007, 06:35 PM #24
Do you pyramid up or down with this program? Or do you simply warm up, and then pick a weight that will allow you to stay within the rep range and then adjust up or down from there?
"The point is, ladies and gentleman, that greed, for lack of a better word, is good. Greed is right, greed works. Greed clarifies, cuts through, and captures the essence of the evolutionary spirit. Greed, in all of its forms; greed for life, for money, for love, knowledge has marked the upward surge of mankind."
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08-20-2007, 08:08 PM #25
- Join Date: Sep 2004
- Location: Melbourne - Australia
- Age: 35
- Posts: 1,397
- Rep Power: 0
bump, also
? Week 1 = 315 for 3 X 6
? Week 2 = 335 for 3 X 4
? Week 3 = 355 for 3 X 2
for example, im doing week 2, i just warmup and pick a weight that allows me to do 4 reps..
EG: I deadlift 500. Warmup sets, 200x10, 300x5, 400x3, and then 3 working sets of 500x4.
and then week 3, ill increase to 550x2 etc?Age: 19 Hieght: 5"9ft
Started: 114lbs
Currently: 218lbs
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08-21-2007, 10:27 AM #26
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08-21-2007, 06:08 PM #27
- Join Date: Feb 2006
- Location: Ohio, United States
- Age: 36
- Posts: 3,065
- Rep Power: 819
Beast,
I am on my 2nd week of Phase 1 and have a few Questions.
1. how many sets should I do to warmup (If there should be warm-up sets)?
2. For Pull-ups I can get 6 reps for 1 maybe 2 sets. Once I get below 6 reps for pull-ups, should I do pulldowns for the remaining sets?
3. Should I only up the weight once I can complete 10 reps? Or will it be fine If I stay close to 6 reps?
thanks
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08-24-2007, 08:00 AM #28
training time???
Hey all,
Was wondering what the recommended amount of time one should lift in the gym is according to the tri-phase system?
I've always kept sessions in the 45-60 minute range before I started with the tri-phase system.
The problem is on the last phase of week one the program calls for 5 sets of everything and this extended the session time to 75-85mins and I really felt that I couldn't give as good effort due to my energy levels rapidly dropping.
I not one to just blindly follow any program and it's in my nature to ask questions, I hope someone can clear this up for me... looking forward to phase 2 starting Monday
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08-24-2007, 11:28 PM #29
Derek -
How would you go about warm-ups on week three of Phase III? Since the rep range is relatively high, can you go straight into your working sets, or should you warm up with a lighter set first? I'm not used to skipping a light warm-up, but if I were to do one for every exercise it seems like the workout would take way longer.
Thanks!
-C10PR's ... Goals @ 160 lbs. Bodyweight:
Bench Press - 250 ... 315
Squat - 275 ... 400
Trap Dead - 400 ... 480
Bent Over Row - 195 ... 315
Military Press - 150 ... 160
Pull-Up - BW+150 ... BW + 180
Dip - BW + 170 ... BW + 200
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08-28-2007, 08:29 PM #30
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