Giant Sets: Push Your Limits for Maximum Results

Ever heard of giant sets? They’re a powerful approach to maximising muscle growth. So if you want to build more lean muscle faster, this could be just the training system you’re looking for.

In this article we will explore what giant sets are, why they exist, why you should use them, and how to structure your first giant set. We will also give you some examples of giant sets as well as a heads up on how to approach this advanced training method with caution.

Finally, you’ll get links to some other rep/set methods that may also be of interest to you.

Giant Sets Article Contents

What Are Giant Sets in Weightlifting?

Why Use Giant Sets? The Key Benefits

How to Structure an Effective Giant Set

Examples of Giant Sets for Different Goals

Precautions When Doing Giant Sets

Unlocking Your Full Potential With Giant Sets

Other Rep/Set Methods

What Are Giant Sets in Weightlifting?

Giant sets are a training system whereby you perform four or more exercises back-to-back, with little to no rest in-between. They’re designed to deliver maximum intensity and efficient muscle.

That’s why bodybuilders use them! This method gained popularity among bodybuilders looking to increase workout volume and intensity while reducing time in the gym.

Why Use Giant Sets? The Key Benefits

High-Volume Training for Hypertrophy: Increased and consistent muscle engagement promotes growth.

Improved Muscular Endurance: Giant sets help you to build stamina in the gym.

Enhanced Cardio and Fat Loss: Because of the intensity of the training method, it also elevates your heart rate which can lead to greater calorie burn.

How to Structure an Effective Giant Set

For strength, you should choose exercises that target different muscle groups, this will avoid overloading a single muscle group and help you to maintain good form throughout the set.

Examples of Giant Sets for Different Goals

Strength-Focused Giant Sets

Exercises: Deadlift, Bench Press, Pull-Ups, Barbell Rows.

Your strength focused set will look like this: Deadlift (10 reps) → Bench Press (10 reps) → Pull-Ups (10 reps) → Barbell Rows (10 reps).

Rest.

Go again for 3-6 rounds.

Fat Loss and Conditioning Giant Sets

Exercises: Kettlebell Swings, Mountain Climbers, Burpees, Battle Ropes.

Your fat loss/conditioning set will look like this: Kettlebell Swings (10 reps) → Mountain Climbers (10 reps) → Burpees (10 reps) → Battle Ropes (10 reps).

Rest.

Go again for 3-6 rounds.

Notice that the strength focused giant set prioritises muscle building exercises and the fat loss/ conditioning giant set focuses on endurance exercises.

It’s entirely up to you which 4-6 exercises you choose to make up your giant set. You can use our free exercise database for inspiration.

Precautions When Doing Giant Sets

Avoid overly complex movements or heavy lifts that could compromise safety under fatigue. Also, make sure you get adequate rest between each giant set to recover.

Unlocking Your Full Potential With Giant Sets

Giant sets are a demanding yet rewarding method to build strength, endurance, and overall conditioning. They’re perfect for athletes and advanced lifters looking to push their limits.

As with all good things, you can get too much of it. Don’t use this method consistently in every single workout, mix things up, try different methods. This is how you learn, grow and avoid plateaus.

Other Rep/Set Methods

There are other rep set methods, some we have already written about, others we haven’t written about yet. We will update this page with the respective linked articles as and when they are produced. For info these are:

Pyramid Sets

Trisets

Supersets

Drop Sets

Negative Sets

Pause Sets