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
    • 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.

Suggestions

• Negative Repetitions - Bodybuilding
• Intensive Reps - Bodybuilding
• Supersets and Bodybuilding
• Conventional Bodybuilding Routines
• High Intensity Training (HIT)
• Muscle Fibers

Martin Vidic doesn't take any responsibility for using his training methods. Read the T.O.S.
Please feel free to contact mavi, if you have any ideas, suggestions or questions.
To submit corrections or translations of this topic, please click here. (Privacy Policy)