Giant Set Training – by Nutan Khimasiya

Giant set is one of those exercises which is used by professional bodybuilders to increase volume and stimulate their muscles. It is different from Superset as a Giant set comprises of 3 or more exercises in an order. Nutan Kimasiya explains in this article how it helps in muscular endurance and hypertrophy.

In combination exercise training, Giant Set is one of the common exercise strategy used by professional bodybuilders to increase volume of exercise and to maximally stimulate their muscles. It differs from Super set wherein 2 exercises are performed in combination, however in Giant Sets bodybuilders combine 3 or more exercises consecutively or simultaneously with minimal (less than 60 secs) rest, often used to increase muscular endurance & hypertrophy and to overcome plateaus in resistance training program by trained professionals doing HIT (High Intensity Training).

In this method, the metabolic demand for workout is greater due to longer duration of each Giant Set with minimal rest of 30 to 60 secs in between exercises. A “Set” is a consecutive performance of a particular number of repetition (reps) of same exercise.

Giant Set can be of exercises involving;

Same muscle groups

  1. a Set of 10 reps (repetitions) of push ups followed by
  2. a Set of 10 reps of pull ups and finishing with
  3. a Set of 10 reps of triceps dips.

It is an example of bodyweight exercise. This type of same muscle group workout puts more emphasis on strength aspects of working muscles.

Opposing muscle groups

  1. a Set of 8 reps of bench press followed by
  2. a Set of 8 reps of seated rows continued with
  3. a Set of 8 reps of seated leg extensions and finished with
  4. a Set of 8 reps of hamstring curls

It is an example of a non-bodyweight exercise with 30- 60 secs of rest in between different exercises within a Giant Set. In this type using opposite muscle groups consecutively, allows the time for recovery to the non-working muscles. Hence the overall length of the each exercise set (number of reps performed) can be increased accordingly, maximally challenging the endurance aspects of the working muscles.

In one exercise session professional bodybuilders usually perform 4 to 5 Giant Sets with 5 to 10 minutes of rest in between each Giant Set and 30 to 60 secs of rest in between each exercise.

While performing non body weight exercises in Giant Sets, to avoid injuries, it is important to select weights wisely, which can be tolerated by the weakest of the exercising muscle in sequence. Always chose weight which matches all the exercises to be performed.

Such exercising strategies are extremely challenging as it puts maximum load on both the endurance as well as strength aspects while working on muscles.

About The Author

Nutan Khimasiya

Nutan Khimasiya certified Fitness and Nutrition expert

Nutan Khimasiya is internationally certified Fitness and Nutrition expert from ACSM-Clinical Nutrition, K11-Sports.... Read More..

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