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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.

Execution

  • 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
      • 30 Seconds Rest
    • Incline Barbell Bench Press: 10 Reps
      • 30 seconds Rest
    • Butterfly: 12 Reps
      • 30 seconds Rest
    • Pushups: As many as possible
      • 30 seconds Rest
    • Cable Cross: 12 Reps
      • 10 Minutes Rest - Then a giant set for the back muscles.

Advice

  • 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.

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