A giant super set

A Giant set is the practice of performing several (three to six) consecutive sets of different exercises for the same muscle group. A super set is the practice of performing several (two or three) consecutive sets but targeting different muscle groups that work synergistically together. With both giant and super sets, you perform one exercise after the next with little to no rest between sets.

Giant sets can be used for building Giants sets can but are more ideal for shaping and getting ripped. You can use all isolation movements, all compound movements, or a mix of both giant sets, depending on your end goal. Giants sets can provide an incredible muscle burn and pump. Plus, they will speed up your workout while helping you burn more calories. Here are examples.

Giant Set for Mass Building: Perform 4-10 reps of the bench press, dumbbell incline press and cable flye. Start with a heavy compound movement that stimulates the nervous system and exhaust the slow-twitch fibers. The isolation exercise that follows it will then activate more of both the fast- and -slow- twitch fibers than if done separately, thus exhausting the entire muscle to its fullest. Perform 3-4 giant sets.

Giant Set for Cutting: Perform 10-20 reps of the machine pec press, machine dip, upper cable flye, lower cable flye and lying dumbbell pullover. The higher reps will tone and condition the muscles by burning out all of the glycogen, which will help make the muscles harder and more defined with better separation. Do 3-4 giant sets.