How to do Giant Sets
In this lesson you will learn how to do a giant set.
A giant set is the combination of 3 or more exercises with less than 60 seconds rest in-between.
The difference between giant sets and supersets is that when you do a giant set, you do 3 or more exercises in a row ,and when you do supersets, you only combine 2 exercises. Besides, the rest-time between exercises can be slightly longer when you do a giant set. Find more training methods and exercises at weight training and bodybuilding.
- Giant sets can be done for:
- One muscle group.
For example: Dumbbell Flies + Barbell Bench Press + Cable Cross
- Opposing muscle groups.
For example: Barbell Bench Press + Barbell Row + Lat Pulldown + Pushup
- Upper and lower body muscles groups in combination.
For example: Barbell Deadlift + Barbell Squats + Pushups
- When you do a giant set, you can rest up to one minute between exercises.
However, I recommend you try to keep your rest-time around 30 seconds.
- Rest at least 4 minutes and up to 10 minutes between 2 giant sets.
- Here an example of a typical chest giant set:
- Barbell Bench Press: 8 Reps
- Incline Barbell Bench Press: 10 Reps
Butterfly: 12 Reps
- Pushups: As many as possible
- Cable Cross: 12 Reps
- 10 Minutes Rest - Then a giant set for the back muscles.
- Do up to 5 giant sets per workout.
Rest between 30 and 60 seconds between exercises and between 4 and 10 minutes between giant sets.
- A crowded gym can form an obstacle for giant and super-sets. After all you need many different machines and weights and you shouldn't pause too long between exercises.
- Giant sets also add a cardio effect to your workout.
- Giant sets and supersets are often done by HIT advocates.
- A lot of experienced bodybuilders use giant and super-set workouts to break a plateau when a conventional workout routine stops giving results. Others do giant sets all the time.
- Use giant and super-sets to get out more out of your gym time.