Do This Giant Set For Giant Gains
A giant set is where you combine 3 or more exercises back to back to back. If your goal is to get ‘dem gainz, then stack 3 moves that work similar muscle groups or movement patterns. Warning: This is an advanced routine that will tear sleeves and rip jeans.
Here’s how it works:
1. Do each move within each giant set for as many reps as possible (AMRAP) in 60 seconds with only 20 seconds of rest and transition between moves.
2. Do 3 to 5 total rounds of each giant set.
3. If you’re only doing 1 giant set in a given session, take 2 minutes of rest between rounds.
4. If you’re doing multiple giant sets, alternate between them from round to round and take only 1 minute of rest between rounds.
5. For unilateral exercises, switch sides halfway into each work period at the 30-second mark.
6. Upper body pull giant set
This routine stacks 3 competitive upper body pulling moves back-to-back-to-back to completely annihilate the muscle fibres of your back, posterior shoulders, biceps, and forearms.
1. Pull-up variation
2. Row variation
3. Biceps curl variation
4. Upper body push giant set
This routine stacks 3 competitive upper body pushing moves back-to-back-to-back to completely annihilate the muscle fibres of your chest, anterior shoulders, and triceps.
1. Dip variation
2. Push up variation
3. Triceps extension variation
4. Lower body giant set
This routine stacks 3 competitive lower body moves back-to-back-to-back to completely annihilate the muscle fibres of your glutes, hamstrings, and quads.
1. Hip thrust variation
2. Hip hinge variation
3. Squat variation
Have fun and plug-in whatever exercises you’d like for these routines or even mix up the order. For example, you could use the Bulgarian Split Squat instead of regular squats and put that as the first or second move in the lower body giant set outlined above.
Use loads or exercise variations that allow you to get at least 8 reps for each exercise in the exact order in which you do them. So, if biceps curls are placed last, you probably want to select a biceps move you can do 20 reps or more with in the beginning. You could also stick with the same loads and exercise variations and try to keep getting more combined reps of all 3 moves from session to session.
I’d also recommend placing the highest-priority or most challenging move first in each triset. That being said, the research actually shows that pre-fatiguing a muscle actually makes the other muscles work harder on subsequent exercises. So, using the aforementioned pulling stack as an example, if you put biceps curls as the first move, your biceps would be pre-fatigued and thus your back muscles would have to work harder than normal on both the pull-ups and rows. Just consider this when you’re customizing your giant sets to your specific needs.
Related: 5-Minute Gorilla Death Sets
Looking for more fat loss than muscle gain? Then pick one move from each giant set to melt fat like a manimal using the same 60-20 interval setup. For example:
Article originally published on menshealth.com