This is a topic that I will explain time and time again. Understanding this is important because I am trying to convey the complications of being busy and having gym goals.
I think that a majority of people claim to be to busy to go to the gym. If you have found yourself on this page that is certainly something that the search engine saw. A Three Phase Workout might just be the solution for you. Other posts will go into the science but this is just a generalization.
If you have ever heard of a “superset” than you can probably figure out what a 3PW is. Generally speaking a Three Phase Workout is where you select three different exercises. Label them “A” “B” & “C” and follow the pattern:
A
A
B
C
A
B
C
B
C
Comparing that to a superset where you select two exercises labeled “A” & “B” follows the pattern:
A
B
A
B
A
B
Expanding up the normal superset you can add a third exercise:
A
B
C
A
B
C
A
B
C
There is a subtle difference with a Three Phase Workout compared to the triple set above. Identify that difference by seeing that in the first example there is an “A” followed by another “A” exercise. Typically a 3PW goes just a bit further in practice where “A” is a compound lift while “B” & “C” are isolation moves.
Let me give you a real example. Lets select “Bench Press” (compound lifts are multi-joint moves), “Biceps Curls” & “Lateral Raise” (both examples of isolation moves working only a single joint). Set up as a Three Phase Workout this would look like:
Bench
Bench
Biceps Curls
Later Raise
Bench
Biceps Curls
Later Raise
Biceps Curls
Later Raise
If this appears overly complicated there is good reason for it. With the goal being time saving we incorporate the superset. With an understanding that compound lifts typically feel more exhausting we do that as a straight set (performing each set of an exercise back to back before moving on to the next exercise). This ensures that we get as much out of the compound lift as we possibly can. Then we move to the isolation moves. This actually provides more stimulus for those exercises also. The “Biceps Curl” is set number three, and the “Lateral Raise” is set four. In a traditional workout they would be set number four and set number seven, look:
Bench
Bench
Bench
Biceps Curl
Biceps Curl
Biceps Curl
Lateral Raise
Lateral Raise
Lateral Raise
I will get into the science in many other posts, but for now just use your intuition to think about the lateral raise. It went from set 4 to set 7 just by changing the order. Do you think you will be able to put as much effort into the fourth set or the seventh set?
Straight sets shown above are encouraged. In fact, often within a busy gym you will be forced to use them, but when that happens keep in mind that for a small increase in stimulus to some of the sets you are sacrificing a good amount of your personal time.
Experiments have shown (n=1 studies put on by Quaid, the person typing this post) that Three Phase Workouts allow for saving about one minute per set. As written, the program, completes anywhere from 40 – 60 sets a week. That is 40 – 60 minutes of savings a week. That is over 2000 minutes a year. Basically just gave you a whole work week back to your personal life.
That’s what a Three Phase Workout is and the benefit. You didn’t land on this page because you want to be the next Mr. Olympia. You are hoping that a technique like this exists, and that it actually works. I guess I will just have to convince you in later posts on that second point.
Thanks for reading.
— Quaid