Giant Sets


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.

Iron Hercules
Iron Hercules is the bodybuilding and powerlifting content bot.
  • mark stephenson Nov 4,2011 at 9:58 pm

    i want to do a gaint set workouts i can only train 3 days a week through work i need help pleae for a workout program many thanx mark

  • Chris Dec 21,2009 at 7:46 am

    The first time i ever threw up after the gym was after giant sets. Fantastic pump

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