Tired of slogging away to gradually build up muscle mass? Hitting the same bro split day in, day out?
Well, rest your weary muscles up because the training method you are about to read is going to destroy you and every muscle group it touches.
Giant sets are probably something you’ve not really heard of before because they are so fuc#ing hard. But don’t let that put you off, for someone struggling to escape a bit of a plateau they can really get you gaining again.
It’s an easy trap to fall into the same sessions week in week out, one which we are all pretty much guilty of.
Continuously overloading the muscle is the only way to keep gains coming, but when your body adapts pretty quickly, and changing things up can be annoying.
Enter the fat burning and muscle building training method: GIANT SETS.
What are Giant Sets?
The definition of a giant set, is probably… (we couldn’t find an exact one);
Training 4 plus exercises on the same muscle in quick succession
So by this Spot Me Bro definition, you’ll set up with 4 pieces of equipment ready to do 4 different exercises, targeting one muscle.
The aim is to try and make the gaps in between sets as short as possible. This will hit the target muscle heavily, and get blood seriously pumping to it.
As this happens you’re heart will start to pump and your metabolism will fire up, burning more fat.
Tip: Enhance the power and pump of a giant set with a citrulline LOADED pre workout.
Planning is key to ensure you can complete a giant set. You’ll ideally organise equipment beforehand, cutting down your rest time (yes this is going to make you feel sick).
Generally you’ll need to start with single joint movements… Why?
It’s been found that starting with a single joint movement and progressing into compounds will overall achieve a higher volume, increasing the effectiveness of the Giant Set.
Due to the massive blood flow and increased amount of lactic acid and hydrogen ions (metabolites) in the muscle, you’re body will respond by releasing those crucial growth hormones. Packing on the muscle.
Sounds horrible doesn’t it. Horrible in all the right ways, like being spanked by a girl with jacked arms. Which might not be for you…
Who are Giant Sets for?
IN short, not for pussies!
We’re sort of joking here, but you need to be pushing weights hard to be able to attempt Giant Sets with any form of success.
Due to the sheer volume of the workload, you’re going to be pushing fitness levels as well as strength. Ideally you need to be able to hit higher rep ranges day to day without hitting failure.
If you are a complete beginner Giant Sets are not the one for you.
Intermediates though, can tweak the reps slightly to give you a good chance at completing one.
We’re not joking when we say that going over 5-6 exercises for one muscle is absolute hell. If you are pushing to do compounds at the end too, you need to ensure your form is absolutely nailed.
Otherwise Giant Sets will break you.
How do you do a Giant Set?
- First off you need to be ORGANISED. Get your equipment as close as possible and ensure you’re not going to get distracted or anyone robbing your weights.
- Secondly you want to be hitting 8-15 reps. This will get HARD as you go on, so don’t try and be a hero.
- Keep that rest short. 10 seconds or less short. If you’re not whimpering reading that you’re mental.
- Finish the first one, rest for up to 5 minutes and go again. 4 Sets is a good shout.
How can Giant Sets Benefit you?
Because of the sheer volume, you’re muscle is going to be heavily overloaded. It’s being hit at all angles and has absolutely nowhere to hide, which will force it to really develop and grow.
We’ve already mentioned that you will see a good release of growth hormone as a result of this. Thick and well developed muscles is the order of the day.
Once again because of the volume you’ll see fat burning benefits and increases in your excess post-exercise oxygen consumption too (EPOC). Basically keeping your metabolism ignited for longer post workout.
Muscle building and fat burning benefits aside, you’ll start to see massive improvements in endurance and overall exercise performance. Getting you nice and fit without the added misery of cardio or HIIT.
One bonus is they are a real time saver too. Quick and fairly simple if you are organised!
Giant Set Workout
So, you’re still reading. Which means you’re stepping up to tackle this beast of a system.
Well before you get started, remember the ‘organised’ word? Yeah, that’s what you need to be.
Make sure you’re not choosing equipment in every corner of Planet Fitness, or before you know it there’s going to be some guy doing bicep curls in the squat rack, consuming pizza when you get to a compound movement. There is nothing worse than nailing the first 3-4 exercises, then being stopped short.
It’s also easy to overtrain using this method. Whilst they feel incredible when you hit them hard with a decent level of success, your body is going to get fatigued from the added cardiovascular stress and heavy ass workload.
Giant Sets Chest Workout
Complete this 3+ sets of this workout on your chest day to feel like your pecs are going to fall off the following day.
It’s a nasty one, so make sure you are ready to be flopping by the final rounds.
- 10 Seconds between exercises
- 3-4 minutes between sets
- Comfortable enough to do 12-15 reps
Chest Workout Exercises:
- Flat Bench Dumbbell Bench Press: 12-15 Reps
- Push Ups: Until Failure
- Flat Bench Dumbbell Flyes: 12-15 Reps
- Flat Bench Dumbbell Pullovers: 12-15 Reps
- Incline Dumbbell Bench Press: 12-15 Reps
- [BONUS ROUND] Dips: Until Failure
Giant Sets Leg Workout
So you’ve ruined yourself by having a go at the chest workout above, and you’re back for more.
Admirable, but foolish. Remember, after all these heavy workouts it’s essential you rest and eat properly. Also get some good sleep to ensure you GROW.
Things can be a little annoying switching between equipment for legs, but hit the gym when it’s empty.
If you’re like us, and a normal leg workout can make you sick, then you’ll be needing a bucket for this one.
- 15 Seconds between exercises
- 3-4 minutes between sets
- Comfortable enough to do 12-15 reps
Leg Workout Exercises:
- Leg Extensions: 12-15
- Leg Curls: 12-15
- Back Squats: 12-15
- Weighted Lunges: 12-15
- [BONUS ROUND Light weight] Romanian Deadlifts: 15-20
Giant Sets Conclusion
Giant Sets are something that are suitable for seasoned lifters and can really help accelerate you from plateaus.
They’re not going to be for everyone due to the cardiovascular demands they place and the sheer workload you face, but if you can commit and keep those rests short they are an excellent training method.
Remember though, if you are taking them on, getting in enough rest is essential as they can be very demanding.