You've been training the same for a few years, right? The weights, sets and reps might increase, and you might mix in a few different exercises. But all in all, it's the same thing each week. You attack a body part. You do a set, wait 2 to 3 minutes. You do another set. You wait 2 to 3 minutes. You might complete 10, 15 or 20 sets.
Our bodies are remarkable creations. They quickly adapt to stresses. Your training becomes incredibly constant over the years, and your body is going to adapt. This might just explain why no matter how hard you lift, the changes in your body become very minimal over time. Growth is measured in millimeters, not inches, after you've trained for a few years.
Recently, pro bodybuilders have discovered a new training method which has worked wonders in helping athletes like Gustavo Badell, Dennis Wolf, Silvio Samuel, and others to reach brand new levels of muscularity and size - even after being established pros for years. They're been using Giant sets.
What is a giant set? It's a simple training method. The trainer will complete 5 to 10 sets for a body part with little to no rest between sets, switching between various exercises. For example, a giant set for chest might look like this:
- One set flat bench press, 8 reps
- Jump to the next bench and immediately complete 8 reps of incline dumbbell bench press
- Jump to the dip rack and complete 12 bodyweight dips
- Jump to the incline bench and complete 8 incline bench press reps
- Jump to the floor and complete 12 slow-motion pushups
- Jump to the incline bench and complete 15 reps of dumbbell flies
- Move to the cable crossover machine and complete the set with 20 slow pec flies crossovers
Next, you collapse on the floor and catch your breath after these five minutes of hell. Collect yourself. Grab a drink. Wait 3 to 5 minutes until your heart rate returns to normal. Then you do it again!
Granted, there are some limitations to this training approach. Crowded gyms don't always allow for this monopolizing of equipment. Also, the ego may take a hit, as the lack of rest means that less weight will be used. You'll probably only be able to complete three of these "cycles" initially, but that will increase to 6 or 8 as you become better conditioned.
Giant sets force more blood into the muscle than is has become accustomed to, in your years of training. They have worked for pros to break plateaus, and they might just work for you. Give them a try as a part of a well-rounded weightlifting routine, and you might find you can shock your body into growing!
Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for
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