What is the giant set training rule?
The giant set training rule refers to combining 4, 5 or more training movements into a set with almost no rest in between. These exercises can work the same muscle group, or they can target two opposing muscle groups (such as chest and back or quadriceps and biceps).
The giant set training method is mainly used to train large muscle groups, such as chest, back and thighs, while the lower intensity triple set training method (that is, combining 3 training movements together as a set, with almost no rest in between) It can be used in training of any part. The reason is obvious. For a small muscle group like the biceps, doing 4 training exercises in a row is obviously too much.
The purpose of adopting giant set training rules and triple set training rules is mainly to enhance muscle stimulation, increase training intensity, and break through the bottleneck of muscle growth.
Like many other high-intensity training methods, the giant set training method cannot be used frequently, otherwise it will lead to overtraining. It's best to replace traditional training with giant sets once a month. If you want to get creative, you can do a giant set and a triple set to target the same body part at the same time. The multiple training movements you choose should preferably be ones that stimulate the same muscle group from different angles. Start with heavy compound exercises, then move to isolation exercises, or exercises using only body weight. Giant set training should be used as a replacement for regular training, not as a supplement to traditional training patterns.
Giant sets for small muscle groups such as biceps, triceps, and calves should be avoided, but less intense triple sets can be used. If you want to promote rapid growth in a lagging area, you can use the giant set training method every other training for 5 consecutive weeks.
For the backExamples of giant set and triple set training movement combinations for chest and chest
Giant group
Wide-grip pull-ups
Barbell bench press
Seated cable rowing
Butterfly machine to clamp breasts
Pull-ups
Triad
Incline dumbbell bench press
Deadlift
Parallel bar arm extensions
Examples of giant set training movement combinations for the chest< /p>
Flat dumbbell bench press
Incline dumbbell bench press
Incline dumbbell fly
Cable chest
Examples of giant set and triple set training plans for large muscle groups
Number of training movements
Back (circle 3 times)
Neck pull-down 12~15
Seated Cable Rowing 8~10
Narrow grip pulldown 12~15
Dumbbell rowing with both arms 8~10
Lie prone and stand up 15~20
Chest (circle 3 times)
Incline barbell bench press 10-12
Dumbbell fly 10~12
Decline bench press 10~12
Cable chest 12~15
Chest/back (circle 2 times)
Wide-grip pull-ups to failure
Barbell bench press 10~12
Seated Cable Rowing 10~12
Butterfly machine chest clamp 12~15
Lie on your back and pull up with your arms 12~15
Combine with the following training movements to perform triple sets *
Incline dumbbell bench press 12~15
Deadlift 8~10
Parallel bar arm flexion and extension to failure
Shoulders (circle 2 times)
Seated dumbbell press 10~12
Seated Dumbbell Lateral Raise 12~15
Front barbell raise 10~12
Bent over dumbbell side raise 10~12
Quadriceps (circle 3 times)
Front squat 10~12
Hack Squat 10~12
Leg flexion and extension 12~15
Squat behind the neck to failure
Biceps femoris (circle 3 times)
Straight-leg deadlift 10~12
Lying leg curl 10~12
Seated leg curl 12~15
Leg adduction machine to clamp legs 12~15
Quadriceps/biceps (circle 2 times)
Squat 10~12
Straight-leg deadlift 10~12
Leg flexion and extension 12~15
Lying leg curl 12~15
Combine with the following training movements to do triple sets *
Hack Squat 10~12
Seated leg curl 12~15
Squat to failure
*After the first three sets, rest for two minutes before doing the next set.
Example of a three-set training plan for small muscle groups
Number of training movements
Biceps brachii (circle 3 times)
Barbell curl 10~12
Incline curl 12~15
Incline dumbbell curl 10~12
Triceps (circle 3 times)
Parallel bar arm flexion and extension 10~12
Press down the cable 12~15
Single arm flexion and extension 10~12
Biceps/triceps (circle 3 times)
Parallel bar arm flexion and extension 10~12
Barbell curl 10~12
Overhead dumbbell arm flexion and extension 10~12
Combine with the following training movements to do triple sets*
Incline curl 12~15
Press down the cable 12~15
Concentrated Curls 10~12
Calf (circle 2 times)
Standing calf raise 10~12
Sitting calf raise 10~12
Donkey-style calf raise 15~20
Abs (Circuit 2 times)
Hanging leg raise 15
Sit-ups 25
roman sit-ups 15~20
* After the first three sets, rest for two minutes before doing the next set. ■