Arnold Biceps

Training Methods Series: Part 6

Giant Sets

Complete four or more exercises consectivley with no rest between exercises. Giant sets are typically comprised of exercises focused on a single  muscle group, this differentiates them from circuits which typically work a variety of muscle groups.

Examples:

1-3 sets:
Each exercise to failure. No rest between exercises.
8-12 Machine Pullover
8-12 Supinated Pulldown
8-12 Seated Row
8-12 Shoulder Shrug
(rest 3:00 between sets)

1-3 sets:
Each exercise to failure. No rest between exercises.
4-6 Weighted Dip
8-12 Incline Bench Press
8-12 Chest Press
8-12 Triceps Extension
(rest 3:00 between sets)

1-3 sets:
Each exercise to failure. No rest between exercises.
8-12 Barbell Curl
8-12 Alternating Dumbbell Curl
8-12 Machine Curl
8-12 Cable Curl
(rest 3:00 between sets)

Giant Sets are designed to completely tax a particular muscle group. Fatigue will effect successive exercises, which often necessitates a reduction in training weight.  Giant Sets can be usefull for developing muscluar endurance and for stimulating hypertrophy.

August Schmidt

-Bachelor of Science, Auburn University 1997
-Master of Education, Northern Arizona University 2005

-USA Weightlifting Club Coach 2001
-CrossFit Level 1 Instructor 2009

-USA Weightlifting National Coach 2012
-EVCF Regional Team Coach 2013, 2014, 2015, 2016, 2017,2018
-EVCF CrossFit Games Team Coach 2014
-Coach CrossFit Games Masters Athlete (Bruce Briggs) 2018
-Masters National Record Holder: Snatch 130kg & Total 287kg (105kg 40-44)

-5 x American Masters Weightlifting Champion
-5 x American Masters – Best Lifter (2 x 35-39yrs, 3 x 40-44yrs)
-3 x Masters Nationals Weightlifting Runner-up
-President of Arizona Weightlifting Federation – LWC 48, 2016-current

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