"TRI CON" System (yt:Live Anabolic) 3 reps EXPLOSIVE concentric 3 reps 10-second ISOmetric• HOLD 3+ reps 4-4 [super]slow CONTROL'd •where the MOST TENSION (mid-range? fully contracted?)
^ via "Lift Less Weight Gain More Muscle (TRICON TRAINING WORKOUT!)" (04Jun2020) https://www.youtube.com/watch?v=JcDySxe9qSg&ab_channel=LiveAnabolic
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"A Tri-Con set is nine reps; there's three different rep cadences within that nine reps.
The first three reps in the TriCon set (it's always gonna be the same three) are explosive: you're gonna control the eccentric phase of the lift, you explode the weight up, whether that be a squat a benchpress a shoulder press you're exploding a weight up, it's explosive. That is designed to activate your central nervous system, get those muscles firing and get everything primed and ready to go.
The next three reps are where the isometrics come in: you're gonna do three ten-second holds. You're basically wanting to hold most of these at the mid range of the movement... where the holds are gonna be most optimized.
Your last three are full range of motion, super slow reps: When I say super slow, I basically mean four second cadence on the way down, four seconds on the way up, that's each rep. It's not super slow, but it's a slow and controlled cadence. And when your muscles are already on fire, man, it's enough to really get that lactic acid in that blood flow going!"