Tag Archives: Giant Sets

Upper Body Giant Set

If you only have a limited time to workout or want to add in a few extra sets to pump up at the end of a regular workout then here is the program you have been waiting for.

This giant set only requires the use of a light barbell and can be repeated as often as you like to achieve the desired effect – screaming muscles with bulging veins.

Do one warm-up set with an empty bar and than add whatever weight you need. I recommend starting with 65 lbs and then add more each consecutive set until you reach failure.

Sets using submaximal weight can be performed slower and focus given to contracting the muscles fully throughout the full range of motion – plus posing between sets.

This workout will pump the shit out of your arms and is an excellent tool to flush the muscles to enhance recovery on off days. The workout alternates push/pull exercises allowing antagonistic muscles to recover between sets while continuously taxing the cardiovascular system.

Upper Body Giant Set

  • Front Lateral Raise x 10 reps
  • Upright Row x 10 reps
  • Shoulder Press x 10 reps
  • Biceps Curl x 10 reps
  • Triceps Extension x 10 reps
  • Reverse Curl x 10 reps
  • Push-up x 10 reps

Depending on the weight you use you might have to cheat a little in the front lateral raise and reverse curl by using body momentum. Triceps extension are also another difficult exercise however partial reps can be used to accommodate a heavier weight.

Best advice is to not focus on the amount of weight lifted but try to complete all reps speedily, recover for the next set, and repeat 3 or 4 times.

This is not a cardio program. Giant sets are used to create a super pump in the muscles. Pumping blood into the muscles vasculates the muscle tissue resulting in hypertrophy.

Giant Sets for Hulk Muscles

Joe Weider has been branded as the father of modern bodybuilder similar to how Lou Ferrigno has been branded as the incredible hulk.
Weider’s principle of giants sets have been used by giants like Ferrigno who used giants sets in the off-season performing four or more exercises back-to-back without taking any rest.

Giants sets are a high intensity technique that can be applied to a workout in many ways. Any combination of exercises can be performed back-to-back to create a giant set.

In practice giants sets are typically used to train a specific area such as upper body, lower body, shoulders, arms, or abdominal muscles. The exercises chosen and the order they are performed in doesn’t matter. For example, if doing a giant set for your chest your might start with isolation exercise like the dumbbell flyes first and finish with presses.

The next workout you might want to reverse order or switch in different exercises. The combinations don’t matter. What is important is that you are able to complete the entire giant set without stopping, rest for 2 to 3 minutes, and then repeat 3 or 4 times.