Giant Sets Workout Routine

If we compare all the many different training techniques to help develop muscle or break through a training plateau, then we need look no farther for the most effective way to burn fat fast than giant sets. When we compare techniques like drop sets or rest pause training, giant sets always will demand more work in a shorter time than any other technique.

Giant sets are done in rotation taking using as little rest between sets as possible. The definition of a giant set is when 4 or more movements are done without taking a break. The objective is to perform one set to the point of complete failure so that there is nothing left in the tank, you have depleted the muscles ability to contract when doing that movement.

Although giant sets are designed for muscle gain when they are done correctly they will significantly enhance fat loss, if sufficient intensity is deliberately applied to building muscle. A big mistake many bodybuilders make when doing giant sets is to not push the workout intensity to the absolute max when doing all 4 the exercises in succession.

Not pushing each set to the max will seriously negate the effectiveness of each set, which is building muscle, however it will lessen the dramatic fat loss effect that giant set training can have on fat loss, by its effect on the elevation of the metabolic rate.

Giant sets are a well-known addition to any bodybuilder training cycle in order to boost the speed of the metabolism, often for 72 hours after the workout has finished. The four different angles used to attack a muscle group with giant sets hits the muscle fibers deep inside promoting muscle growth.

The options are endless when working out the best moves to use in a giant set. For example, a good giant set for back would be chins, bent D/B rows, deadlifts and close-grip pull-downs, or T bar rows, chin-ups and bent-over barbells rows. The giant sets listed below should only be done for a few weeks.

Monday: Back
Giant Set:
Barbell Deadlift 3 X 8-12 reps
Bent-over B/B Rowing 3 X 8-12 reps
Chin-Ups 3 X 8-12 reps
Close-grip Lat pull-downs 3 X 8-12 reps
Giant Set
Straight-arm D/B pullovers 3 X 8-12 reps
Bent-over 2 D/B rowing 3 X 8-12 reps
Wide-grip Lat pull-downs 3 X 8-12 reps
D/B shrugs 3 X 8-12 reps

Tuesday: Chest/Shoulders
Jogging-Treadmill 45 min moderate intensity
Giant Set
D/B Bench-press 3 X 8-12 reps
Incline D/B Flyes 3 X 8-12 reps
Cable crossovers 3 X 8-12 reps
Pushups (Close + Wide-hand positions) 3 X 8-12 reps
Giant Set
Barbell bench-press (Medium Grip) 3 X 8-12 reps
D/B Flyes 3 X 8-12 reps
Barbell Incline Bench-press 3 X 8-12 reps
Decline D/B Bench-press 3 X 8-12 reps
Giant Set
Side lateral raises 3 X 8-12 reps
D/B Shoulder press 3 X 8-12 reps
Seated bent-over rear-delt raises 3 X 8-12 reps
Standing D/B upright rowing 3 X 8-12 reps

Wednesday: Legs/Abs
Giant Set
Barbell Squats 3 X 8-12 reps
D/B Lunges 3 X 8-12 reps
Leg Press 3 X 8-12 reps
Leg Extensions 3 X 8-12 reps
Giant Set
Barbell Squats 3 X 8-12 reps
Lying Leg Curls 3 X 8-12 reps
Stiff-legged Deadlift 3 X 8-12 reps
Standing calf raises 3 X 8-12 reps
Giant Set
Seated calf raises 3 X 8-12 reps
Calf Press (On s leg-press machine) 3 X 8-12 reps
Giant Set
Hanging leg raises 3 X 8-12 reps
Crunches 3 X 8-12 reps
Cable Crunches 3 X 8-12 reps
Barbell side bends 3 X 8-12 reps

Thursday: Cardio
45 min moderate intensity

Friday: Arms
Giant Set
Incline D/B curls 3 X 8-12 reps
Barbell Curls 3 X 8-12 reps
Preacher Curls 3 X 8-12 reps
Hammer Curls 3 X 8-12 reps
Giant Set
Triceps pushdowns 3 X 8-12 reps
Cable lying triceps ext. 3 X 8-12 reps
D/B One-arm triceps extensions 3 X 8-12 reps
Triceps rope pushdowns 3 X 8-12 reps

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