Giant sets

New Exercise and Fitness Review

I was reading a muscle magazine at the doctor the other day. It had Vince McMahon on the cover. I read the article.He said he liked to do giant sets. Im always looking to change my workout. I kinda like the way this worked. I gave it a try yesterday ( a scaled back version to 8 giant sets) I liked it alot. What do you guys think about these. I thought about doing this on 1 muscle group a week and rotating the muscle group weekly. Here is what I did yesterday.
Pros: Time saver, good pump. routine change
Cons: I had to significantly drop the total weight. Possible overtraining.

Giant set 1
Weighted pull ups R1. 25lb plate x15,R2. 35lbx10 R3. 45×8
Bar rows- R1.155x 15 R2. 185x 10 R3.205×8
Pull overs-R1 70×15 R3.80×10 R3.90×8

Giant Set 2 ( only had time for 2 rounds)
DB row- R1 80lb x15 R2. 80×10
Lat pull down- R1.210x 15 R1.230×10
High Row machine- R1 150x 15 R2. 170×10

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Giant sets

Jake Wilson's Project Mass: Strip Sets And Dropsets

New Exercise and Fitness Review

On any given hypertrophy training day, you might perform something like 8-12 reps per set. Doing exercises in this rep range will build up a lot of blood lactate in your muscles, which is a good thing for growth. However, when you do straight sets, you get to rest between them. That rest means your muscles have time to recover and clear some of the accumulated lactate.

Lactate is extremely important for muscle growth. In fact, if you take a muscle cell and bathe it in lactate, it will grow! That’s why you want your muscles to accumulate as much lactate as possible, and that’s where strip sets are extremely effective.

Strip sets, which are also called dropsets, extend a traditional set and eliminate the rest period so you build up more blood lactate, cause more metabolic stress, and recruit more of your larger muscle fibers. All of this translates into more growth!

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To perform a strip set, crank out the prescribed number of reps on a given exercise. At the end of your last set of that exercise, strip some weight, and then rep to failure. Once you hit failure, drop the weight again, then go to failure again. Perform this work with as little rest as possible. You can drop the weight once, twice, or even more to extend your set.

If you couldn’t already tell, strip sets should be really difficult. To put it in perspective, a strip set can increase the amount of lactate in your blood four times more than a regular set would! That much lactate in your muscles triggers an enormous amount of growth.

Watch out for strip sets on the daily workout pages of Project Mass, where you’ll find more details about which specific exercises call for this killer technique.

About The Author

Jacob Wilson, Ph.D., CSCS

Dr. Jacob Wilson, Ph.D., CSCS*D is a professor and director of the skeletal muscle and sports nutrition laboratory at the University of Tampa.

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Jake Wilson"s Project Mass: Strip Sets And Dropsets