Giant Sets. What are giant sets?
A giant set is a series of exercises performed back to back with little to no rest in between. Giant sets can be performed with all exercises targeting the same muscle group, or targeting opposing muscle groups. Common oppositional muscle groups include:
- Biceps and Triceps
- Back and Chest
- Quads and Hamstrings
- Front Delts and Side Delts
Giant sets are comprised of a minimum of 3 exercise. Two exercises performed back to back are known as a superset. The most prevalent number of exercises performed during a giant set is 4. Here are some typical giant set schemes for various body parts:
Bicep Giant Set. Barbell Bicep Curl, Preacher Bicep Curl, Hammer Dumbbell Curls, Cable Bicep Curls
Chest Giant Set. Barbell Bench Press, Dumbbell Flyes, Dumbbell Bench Press, Cable Crossovers
Front and Side Delt Giant Set. Seated Barbell Overhead Press, Side Laterals, Front Laterals, Upright Rows
Back and Chest Giant Set. Yates Rows, Bench Press, Pullups, Dumbbell Flyes
Quads and Hamstrings Giant Set. Squats, Romanian Deadlifts, Leg Extensions, Hamstring Curls
Because of the taxing nature of giant sets, some trainees work in slight rest-pause periods in between exercises of a giant set. Rest periods of 10-30 second between sets are not uncommon.
Giant set videos.