The following workout uses a high intense technique called giant sets.
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For those of you who don't know what a giant set is, it is performing 3 to 5 exercises in consecutive manner with no rest in between exercises. Here's an example of a giant set. Let's use chest and the following exercises:
In order to perform a giant set, the bench press would be performed first, followed immediately by the incline press and once completed, immediately perform the flat bench fly. You have to remember that there is no rest in between sets and it's because of this that makes this exercise so brutal to perform.
The main benefit of this technique is to add a totally different dimension to your training. This is a high intensity technqiue that will force your body to work extremely hard. Higher intensity level means more muscle growth.
It's also a great routine for those of you who are strapped for time and don't want to be stuck in a gym for two hours. This routine should take you no more than 20 minutes to perform. This is a high intensity regiment and uses a combination of 2 separate, half body workouts to be performed twice a week.
Each workout uses a half body schedule. Let's take a look at the workout:
|Duration:||5 to 6 weeks|
|Goal:||Train muscle briefly with very little rest|
|Method:||3 to 4 workouts weekly. Leaves the weekends free!
Half body trained at each session with different exercises each day.
5 exercises done in a row with no rest in between.
Once one giant set is complete, rest one minute and repeat all 5 exercises until all sets have been completed.Perform listed number of giant sets.
Moderate to light heavy weights to be used.
Rest period only after each of the 5 exercise giant set.
Cardio work at the end of each workout - 20 to 25 minutes
Set up weights, machines, dumbbells and other equipment before you start, and move them all into the same area so you can move from exercise to exercise with no waste of time, and undue walking about. This is very important!
Keep the workout as is. Try and keep exercises and order the same. If you cannot perform certain exercises, you can substitute for other exercises.
You may go to failure for some exercises but only for the last one or two repetitions. Try and perform the prescribed reptitions in good form and stay away from cheating.
Remember to always strive to improve with each week. This is very important. If you can do 8 repetitions with relative ease, it's time to add more weight. Always try to improve with each passing workout.
Watch your diet. For more information on how to eat properly for weight training, please see this page here.
Stay focussed. This type of exercise regiment is not for the ill prepared. You must be mentally prepared for this type of routine because it will take your body to extreme levels of intensity.
If you find you can't perform 5 giant sets, try starting off with 3 and over the course of two to three weeks, try building up to 5.
Perform cardio once all giant sets have been completed.
Cardio exercise can be anything that allows you to increase your heart rate on a constant and consistent basis. Exercise bike, treadmill, stair master, elliptical trainer, walking (or walking on the spot). If you find yourself having a hard time performing cardio, start small and do 5 to 10 minutes to start and work your way up. Very important to do your cardio!
Keep hydrated. Drink two glasses of water prior to each session and keep drinking water during the session.
|Workout A - Repeat 5 exercise giant set 4 to 5 times|
|Leg press||4 - 5||8||None|
|Barbell bent over rows||4 - 5||8||None|
|Dips or bench dips||4 - 5||Failure||None|
|Knee ups||4 - 5||20 - 25||None|
|Barbell curls||4 - 5||8||None|
|Cardio||Perform for 20 to 25 minutes at moderate pace.|
- Do these 5 exercises with no rest in between
|Workout B - Repeat 5 exercise giant set 4 to 5 times|
|Barbell dead lifts||4 - 5||8||None|
|Bench press||4 - 5||8||None|
|Crunches||4 - 5||20||None|
|Side lateral raises (Standing or seated)||4 - 5||15||None|
|Seated Calf Raise||4 - 5||20||None|
|Cardio||Perform for 20 to 25 minutes at moderate pace.|
- Repeat this 5 exercise "giant set" 4 to 5 times, using the same format as above.
There you have it. Keep consistent with this workout routine, watch your diet, keep improving with each passing week and you'll have a lean, hard sexy body in no time. If your looking for more giant set workouts, try looking here.
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All the best,
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As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.
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