Giant Sets For Giant Gains
Wanting to add some muscle but have limitations preventing you from lifting heavyweights? Another way to put on lean body mass while keeping your joints happy is by implementing giant sets to your routine. Giant sets typically consist of 3-4 exercises performed in a succession of each other, working for the same muscle group, with minimal rest between each exercise. The idea is to work the muscles in various angles and strength curves so that you activate as many muscle fibers in that region as possible. The result is lean muscle, definition, muscle endurance, and a killer burn during your workout. Your joints will be happy because you only need a light to moderate weight load where 12-15 reps can be performed with perfect form. This is known as giant sets for giant gains.
Giant Workout Set Blocks
Try these 2 giant set blocks. The first block focuses on your chest or pectoral muscles.
- The first exercise is a free weight exercise that allows a full range of motion and requires the use of smaller stabilizer muscles to control the movement.
- The second exercise is a bodyweight exercise. The use of a suspension trainer is great since you can adjust your body angle to increase or decrease the intensity according to your fitness level plus the added benefits of core engagement and more overall stabilization of the body.
- Finally, for the third exercise, an isolation movement, a machine is used. The focus will be solely on the muscles being targeted to make sure you’ve finished off and used every muscle fiber in that area.
Perform each block in a circuit style fashion and perform each exercise back-to-back with 60-90s rest between each exercise. The second block will follow the same framework as the first block. However, it works muscles directly opposite of the chest. Primarily the lats, mid-back, and rear delt muscles are targeted to promote muscle balance.
Warm-Up
5 minutes of light to moderate intensity
Block 1:
- 3 rounds of 12-15 reps
- Incline dumbbell press
- Suspension trainer chest press
- Pec Fly machine
Block 2:
- 3 rounds of 12-15 reps
- Bent over dumbbell row
- Suspension Trainer Row
- Rear Delt machine
Giant Sets For Giant Gains FAQs
Are Giant Sets Good For Bulking?
These sets are pledged to make you look more muscular and giant by building your overall body muscles. Although, this is a hard way to gain muscle but one of the most efficient and effective ways. As much as you will spend time doing giant sets you are going to love it and spend most of your time doing it.
How Many Reps Are In A Giant Set?
A giant set is typically three or more exercises in a sequence.
Are Giant Sets Good For Strength?
Giant sets: the workouts are great for getting sweaty during strength training. Veowna recommends performing three or four giant sets targeting different muscles for a sweaty, full body workout.
What Is A Giant Set In Working Out?
Giant sets are doing 4 or more exercises back to back with no break. During these sets you can either pair exercises that are non competing , in other words opposing muscle groups, or you can target the same muscle. What is the point in this? It increases the intensity and the time efficiency of your training.
What Is A Cluster Set In Weightlifting?
A cluster set is a set that's broken down into several mini-sets, with short intra-set rest periods between them. The weight is re-racked or put down during these short rest periods, allowing the muscles a brief respite before the next mini-set.