In this lesson, you’ll learn how to perform a giant set. A giant set involves performing three or more exercises in a row with less than 60 seconds of rest between them.
Key Difference:
- Superset = 2 exercises
- Giant Set = 3 or more exercises
Additionally, giant sets typically allow for slightly longer rest periods between exercises compared to supersets.
For more training methods and exercises, visit our Weight Training and Bodybuilding section.
Execution
Giant sets can be structured in several ways:
1. Single Muscle Group
Example:
- Dumbbell Fly
- Barbell Bench Press
- Cable Cross
2. Opposing Muscle Groups
Example:
- Barbell Bench Press
- Barbell Row
- Lat Pulldown
- Push-up
3. Upper & Lower Body Combination
Example:
- Barbell Deadlift
- Barbell Squat
- Push-up
When performing a giant set:
- Rest up to 1 minute between exercises, but try to keep it around 30 seconds for intensity.
- Rest 4 to 10 minutes between two complete giant sets.
Example – Chest Giant Set:
- Barbell Bench Press – 8 reps → 30 seconds rest
- Incline Barbell Bench Press – 10 reps → 30 seconds rest
- Butterfly Machine – 12 reps → 30 seconds rest
- Push-ups – As many as possible → 30 seconds rest
- Cable Cross – 12 reps → Rest 10 minutes before beginning a giant set for a different muscle group (e.g., back)
Advice
- Perform up to 5 giant sets per workout.
- Rest 30–60 seconds between exercises and 4–10 minutes between giant sets.
- Crowded gyms can be a challenge for giant sets since they require access to multiple machines and equipment. Plan ahead and avoid long pauses.
- Giant sets increase the cardiovascular intensity of your workout.
- Giant sets and supersets are commonly used in High Intensity Training (HIT).
- Many experienced bodybuilders use them to break through training plateaus, while others incorporate them regularly to maximize results.
- Use giant and super-sets to get more out of your gym time.
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