Giant sets

[cole617]

I originally posted this in the "isolation only" thread, but I didn't want to hijack, so started this thread.

Now Giant sets are not the BEST way to gain strength and probably not the absolute BEST way to gain size- not forever at least. But for cutting, its unreal!
ALso, we tend to be creature of habit & fall into that 1-2 BP/ed routine most if the time..EVen if we pretend we vary it. If you need a change, this will really punish you!

GIANT SETS:

That is 3 (or more) exercises for the same bodypart done with no rest in superset fashion. I train MOST of my clients this way & they get great results. I use it alot when cutting, and let me tell you- it burns a shitload of calories. Make sure to start with your most compound movement & use more single -joint and/or machine/cable exercises towards the end of the circuit (for the lack of a better word)

Chest:

Incline DB press (12-15 reps ..about 1 rep shy of failure)
Wide chest hammer press (same rep scheme)
Flat flyes (same rep scheme)
Low cable crossovers or dips (same rep scheme)
ABS (leg raises & swiss ball crunches)
Static strteching/ballistic stretching

REPEAT- HEAVIER, then repeat again even HEAVIER!

Do this 3x & you are done....
__________________

[Backlum Chaam]

Originally Posted by cole617

I originally posted this in the "isolation only" thread, but I didn't want to hijack, so started this thread.

Now Giant sets are not the BEST way to gain strength and probably not the absolute BEST way to gain size- not forever at least. But for cutting, its unreal!
ALso, we tend to be creature of habit & fall into that 1-2 BP/ed routine most if the time..EVen if we pretend we vary it. If you need a change, this will really punish you!

GIANT SETS:

That is 3 (or more) exercises for the same bodypart done with no rest in superset fashion. I train MOST of my clients this way & they get great results. I use it alot when cutting, and let me tell you- it burns a shitload of calories. Make sure to start with your most compound movement & use more single -joint and/or machine/cable exercises towards the end of the circuit (for the lack of a better word)

Chest:

Incline DB press (12-15 reps ..about 1 rep shy of failure)
Wide chest hammer press (same rep scheme)
Flat flyes (same rep scheme)
Low cable crossovers or dips (same rep scheme)
ABS (leg raises & swiss ball crunches)
Static strteching/ballistic stretching

REPEAT- HEAVIER, then repeat again even HEAVIER!

Do this 3x & you are done....
__________________

I always put off switching to compound sets because of the inconvenience of having to put together the space and equipment in a crowded gym. But when I do it it's usually for fatloss. I notice it hits the muscle differently and really gets that good post-workout soreness. Right now for convenience I just improvise and find complementary exercises to put together with whatever equipment is available. I keep procrastinating trying this new routine called turbulence training that uses compound sets. Hopefully I'll jump on it soon.

[ARISTIMUQOH]

Originally Posted by cole617

I originally posted this in the "isolation only" thread, but I didn't want to hijack, so started this thread.

Now Giant sets are not the BEST way to gain strength and probably not the absolute BEST way to gain size- not forever at least. But for cutting, its unreal!
ALso, we tend to be creature of habit & fall into that 1-2 BP/ed routine most if the time..EVen if we pretend we vary it. If you need a change, this will really punish you!

GIANT SETS:

That is 3 (or more) exercises for the same bodypart done with no rest in superset fashion. I train MOST of my clients this way & they get great results. I use it alot when cutting, and let me tell you- it burns a shitload of calories. Make sure to start with your most compound movement & use more single -joint and/or machine/cable exercises towards the end of the circuit (for the lack of a better word)

Chest:

Incline DB press (12-15 reps ..about 1 rep shy of failure)
Wide chest hammer press (same rep scheme)
Flat flyes (same rep scheme)
Low cable crossovers or dips (same rep scheme)
ABS (leg raises & swiss ball crunches)
Static strteching/ballistic stretching

REPEAT- HEAVIER, then repeat again even HEAVIER!

Do this 3x & you are done....
__________________

Nice sets, every 3 weeks I do 1 week of only giant sets and those works very good...

[cole617]

I agree this is best for fatloss- And this is def. not a "staple" routine; Its for a change in things.

[Parth]

How about working your entire body in one day?