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Giant Sets

Giant Sets Weight Training

Although the term giant sets is a bodybuilding term the fat-loss and weight-loss part of the fitness industry have seen the advantages in training like this in order to speed up fat loss. Giant sets are usually a selection of four or more different movements or exercises targeting the same body-part.

The giant set of these four different movements will usually be in the range of 8 to 12 reps each. A good example is targeting the chest where one would do 10 reps on a flat bench-press. Immediately followed without taking any rest by D/b flies. The third exercise for 10 reps would then be something like decline press and then finishing off with incline press for 10 reps.

Any muscle group can be targeted when creating these four different movements targeting on a body part. Combining movements like squats, lunges and split squats with movements like stiff-legged deadlift and good mornings is something that is left to your own creativity.

It is a tough workout and will pump the targeted body-part to a point that reaches the point of failure. However the selection of the weights that you use when aiming for 10 reps should be conservative when just starting out with giant sets. This can later be increased or decreased depending on your strength.

Training giant sets using low reps and a heavy weight is a very advanced type of training and should not be attempted by those not used to training with extremely high intensity. However the flexibility of the way one can use giant sets is what has attracted the weight loss people.

When training with giant sets you can reach the afterburn effect or EPOC which means it will help speed up your metabolism and your basal metabolic rate (BMR) for up to 72 hours after the workout. This was not the intention of the bodybuilding community when giant sets were first started.

One day of a typical giant set program done on a three day split routine would look similar to the example listed below. On a three day split the second and third day would be split between legs, back and arms.

Monday Chest and Shoulders

Bench-press 10 rep
D/B press 10 reps
Pec deck 10 reps
D/B flies 10 reps Rest for 2 minutes and then complete two more sets of 10 reps.

Military press 10 reps
Upright rowing 10 reps
Bent-over D/B raise 10 reps
Standing lateral D/B raise 10 reps
Rest 2 minutes and then complete two more sets of 10 reps.

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