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Giant Sets For Giant Gains

Giant Sets For Giant Gains

October 21, 2020

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.

Giant Workout Set Blocks

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