What Are Giant Sets
Performing a series of four exercises or more, performed one after another without taking any break in between sets. Simply perform the desired reps for the first exercise, then move onto the next exercise to perform the desired reps and move onto the next exercise, and do this until the last rep has been performed on the last exercise. This is when a normal rest period is taken, as this is when one giant set was completed. If a person wants to do four total giant sets, then they need to do four or more exercises one after another, take a break when the last exercise is performed, and then go through the motions three more times.
How Many Total Giant Sets Should People Do
Everyone is different but if a person is training a large muscle such as their back, chest or shoulders, then three or four total giant sets. If they are training smaller muscles such as triceps and/or biceps, then 2-3 total giant sets should be sufficient enough. Generally speaking, it is best not to do more than four giant sets and no more than four exercises.
Simple Giant Sets Routines
Lets now go into simple giant sets routines that can be done for each muscle group. The giant sets routines are as followed:
- Giant Sets Routine For Shoulders
Barbell shoulder presses, upright rows, front dumbbell raises and lateral dumbbell raises.
- Giant Sets Routine For Chest
Barbell bench presses, incline barbell bench presses, decline barbell bench presses and pec-deck flyes.
- Giant Sets Routine For Arms (biceps/triceps)
Barbell curls, dumbbell curls, close-grip bench presses and triceps extensions.
- Giant Sets Routine For Back
Dead-lifts, barbell rows, front pull-downs, behind the neck pull downs and dumbbell rows.
- Giant Sets Routine For Legs
Barbell squats, stiff-leg dead-lifts, leg extensions, leg curls.
- Giant Sets Routine For Abs
Crunches, sit ups, oblique crunches and oblique raises.
DO EACH ROUTINE ONCE PER WEEK FOR 4-6 WEEKS.
Things To Remember When It Comes To Giant Sets
Remember to take a break after the last exercise. Try not to rest for no more than two minutes before moving onto the second giant set.
Do not over do it with giant sets, meaning do not train with heavy weights on every single exercise. Instead, train with light-moderate weight. You want to be able to do at least 8-10 reps per exercise. If you can’t do this, then you may want to lighten the load.
As previously mentioned, train with giant sets for no more than six weeks, and only train with giant sets once per week per muscle group.
This completes the giant sets training guide. Start using this guide today and you will start to feel and see the benefits of using giant sets.