I remember first trying the giant set when I first seriously started training when I was around 18 years old.
Special Report! How To Build Muscle and Burn Fat...FAST!!
This FREE report will explain how to burn fat and build muscle in the FASTEST way possible. This is report will show you HOW to build a muscle building and fat burning plan that allows you to reach your goals in the fastest manner possible! This report is top SECRET and the information in this report is not widely shared among the professionals...Get FREE access today!! Click here to get the report.
I was training with a body builder who was absolutely huge! The thing I noticed about my old training partner at the time was his training style.
He would follow a steady routine for about 4 to 6 weeks and than all of a sudden he would do something totally different for about two weeks and than head back to his old routine.
What can I say, it worked. The training style was to cycle his old routine by breaking it up with a new and different approach to his training.
This way, his routine never got stale and he was actually allowing his body a break from the heavy training that was involved in his normal routine. One of his favourite, alternative training style was to use giant sets for two weeks. By using a giant set, you can't use the same weight that your used to but, you can greatly enhance the intensity of the exercise with this method.
Here was something we used to do. We would follow a routine of heavy compound training for about 6 to 8 weeks. After the 6th or 8th week, we would do 2 weeks of giant sets that allowed for a new angle of training. For example, here's a sample routine we used to do for shoulders:
The first thing we would do is do a total of 4 to 5 sets per exercise. With a giant set, you set out 3 to 4 exercises and you do them in consecutive fashion. For example, let's say we did the following for our shoulders:
Side lateral raise
Bent over lateral raise
For our first set, we would do:
One set of 10 repetitions with the dumbbell press followed immediately by;
One set of 10 repetitions for the side lateral raise followed immediately by;
One set of 10 repetitions for the bent over lateral raise followed immediately by;
Once set of 10 repetitions for the upright row.
One cycle of these exercise is considered one giant set. We would do this cycle 3 to 4 more times for our complete shoulder workout. All in all, we performed about 16" total sets but only 4 giant sets. We used much lighter weights with this type of workout than we did for our usual routine because we physically couldn't use anymore. We used about 65% of our max for each and every giant set.
To tell you the truth, this workout caused me a lot of muscular pain. This workout really tested my will and commitment to weight training and building muscle. I will tell you right now, this workout will be the most painful and intense workout you will ever do. By the time the last giant set rolled around, I was seeing stars and had no feeling left in my shoulders.
It is for this reason, that you cannot follow this type of workout for any longer than 4 to 6 weeks at a time. We did it for only 2 weeks and that was enough to kick start whatever growth was needed. If you think you have what it takes to really take your training to the next level and start building some serious muscle, try the giant set.
Need to gain 10 pounds of muscle and get ripped FAST?
Kyle Leon has helped thousands of people just like you get big, lean and ripped in a short period of time. He offers a 9 week muscle building / get ripped system that I highly recommend. I've purchased and used his system and it is one of the better systems out there. Here's why it works - It uses your own body type to create a truly unique muscle building system. The system uses:
To produce a 9 week muscle building course that includes a weight training program and custom nutrition system. I've actually purchased and used the program myself. You can read my review of this program at:
Also check out his video and he explains the 3 things that you MUST avoid if you want to build muscle and get ripped. Check it out here.
All the best,
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.
Home > General Routines > Specialized Workout Routines