SECRET TO GROWTH: "GIANT SETS" - BODYBUILDING TIPS
Giant Sets - Hypertrophy Bodybuilding Method
The Goal is To Stimulate All Muscle Fibers within. Sometimes, us, people don't train intense enough or don't achieve that mind to muscle connection. When You utilize the mind to muscle connection and intensity, that's when you're causing so much stimulation that, you're going to grow much more efficiently.Stimulating Muscle Fibers
It's important to stimulate muscle fibers. We may be strong at lifts, but the most important factors are, contracting and feeling the muscle work. Essentially, concentric, eccentric, feeling the contraction and the muscle work overall when performing the exercise. When you achieve the burning sensation, that's when you're stimulating intensely, and now you must endure that for a time after time if you're wanting growth. Bodybuilding is a pain-staking process, not something for a child-like mind person.SO, today, you're going to learn about Giant sets, to help increase the intensity, to stimulate more muscle fibers.
MIND to Muscle Connection - Maximize Your Potential
As mention above, it's important before you go into any workout to achieve this mind to muscle connection. This technique is hard to acquire because you have to mentally drive yourself to focus on the muscle that you are exercising. You literally feel the muscle [and fibers] working and contracting. Holding the contraction phase will help mentally to develop this mind to muscle connection. Furthermore, as mentioned, we're going to learn about Giant sets to help stimulate more muscle fibers to grow more.GIANT SETS FOR ANABOLIC MUSCLE GROWTH
(Overloading The Muscles)Giant sets are no joke. It's a High-intensity Bodybuilding Technique. It works by taking no breaks in between 4 or more exercises in one sitting. (~10 Seconds in between sets is okay, to gather your breathe back). However, you're not going to COMPLETE failure, you're achieving damn-near to failure, perhaps one bit of fuel in the tank left but still, the goal is to achieve this massive-burning sensation. It feels like you're dying, mentally, and that is is your muscle feels like it may fall off or give out on you. It depends on your intensity, but overall, it should be the intense burning sensation that comes with giants sets that promote muscle growth. This will switch the Anabolic factor on, which helps with muscle development. When you receive intense stimulation, your body will begin protein synthesis, which is important for growth. Remember, focus on proper technique and form and focus on different exercises that will attack the muscle from a different angle. What's also important is to emphasize the Mind the Muscle connection and to either focus on the concentric and/or eccentric AND the contraction phases.
- Time Under tension is also helpful too, but focusing on the contraction is the most important part, and along with time under tension will fall into that category either way.
Burning FAT
When you go about High-intensity workouts, you're burning more calories due to high-demand STRESS [state], so thus creates more fat-loss. Regular weightlifting does burn calories, but it isn't as much when people do cardio for example, but for giant sets and maybe even super-sets, you're using so much energy and effort that your body is burning a ton of calories, resulting is fat-loss. So, if you don't like cardio, and you can embrace a giant-set, go about them. Be smart, be wise about it.
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How To Do Giant Sets
- Pick 4 or More Exercises- You can Do Heavy (Compound) and/or Isolation Exercises
- You can train the ONE muscle or more muscle groups when doing giant sets.
- Examples:
Biceps and triceps
or
Biceps only.- Training Example: Tricep & Biceps
Compound: Bench (Triceps) and Skull Crushers (Triceps)
Isolation: Tricep PullDowns/OH Tricep press
_
Compound: Heavy Barbell/PullUp
Isolation: Dumbbell Curls, Concentration Curls.
Full-Body Giant Set
No rest between individual exercises. 3 minutes of rest between each set. Perform four total sets to complete the workout.- Leg Press (12 reps)
- Lying Leg Curl (12 reps)
- Incline Barbell Bench Press (12 reps)
- Bent-Over Barbell Row (12 reps)
- Lateral Raise (12 reps)
- Plank (45 seconds)
Upper-Body Giant Set
No rest between individual exercises. 3 minutes of rest between each set. Perform four total sets to complete the workout.- Flat Dumbbell Bench Press (15 reps)
- T-Bar Row (15 reps)
- Rear Lateral Raise on a Bench (15 reps)
- Preacher Curl (12 reps)
- Rope Pressdown (12 reps)
- Dumbbell Shrug (12 reps)
Lower-Body Giant Set
No rest between individual exercises. 3 minutes of rest between each set. Perform four total sets to complete the workout.- Dumbbell Squat (15 reps)
- Lying Leg Curl (15 reps)
- Walking Lunge (15 reps each leg)
- Seated Calf Raise (15 reps)
- Standing Calf Raise (15 reps)
How Many Giant Sets Should You Do:
2 Heavy Sets and 2 Isolation Exercisesor 4 Isolation Exercises
It's important to focus on your health as well. You can easily injure yourself when it comes to doing giant sets, especially when going about heavy/compound exercises.
When to do Giant Sets
It's important to do giant sets when you're feeling strong and ready. Giant sets require a ton of energy and will burn lots of calories, so go about giant sets when you're at your peak. Typically, when you're warmed up and ready to bang out 4 sets of exercises. Afterward should be easy-moderate training; mainly focusing on isolation exercises now and reducing the number of exercises you're going about.-Recommended Topics To Read:
HOW TO GAIN WEIGHT NATURALLY
DIETING MADE EASY WITH FLEXIBLE DIETING METHOD
CALCIUM RICH FOODS FOR BONE STRENGTH
RECOVERY TIPS MASSAGES
FITNESS Q&A