Build Strength, Muscle, and Power… Fast!
Get stronger, bigger, and more powerful with this smart approach to giant-set training.
The ultimate body looks great and performs well. To get both, train in a way that builds strength and muscle and improves speed and coordination. This variation of the giant set method does it all.
Perform three back-to-back exercises for the same muscle group, resting only a minute between each. Here’s an example:
Let’s break it down:
Exercise 1: Compound Big Lift
Choose a muscle group, then choose one of the big five lifts targeting it: squat, bench press, overhead press, deadlift, or row.
For pressing, think bench press, strict military press, or incline barbell bench. For rowing, think Pendlay row, bent-over row, or chest-supported T-bar row. For hinge-based movements, choose any form of deadlift, including the trap bar deadlift. For quad-dominant movements, think front squat, back squat, or hack squat.
Reps: 5-10
Tempo: 2-0-1
Exercise 2: Bodyweight Movement (Power & Speed)
Focus on a secondary lift for the same muscle group, preferably something close-chain and bodyweight: chin-up, push-up, dip, or jump lunge. This allows you to move with force, control, and ample velocity while stimulating a high degree of hypertrophy with a basic movement. This also requires less set-up, and it’s a smooth transition from the previous compound movement.
Reps: 4-6
Tempo: 1-0-X
Exercise 3: Isolation Finisher
Isolation exercises should be simple and basic. Machine or cable-based movements are a great choice for this high-volume finisher. The goal is to maximize muscle gains through metabolic stress pathways (nutrient depletion and metabolite accumulation). Remember, target the same muscle group as the first two exercises.
Reps: 20-30
Tempo: 2-0-1
Programming: How to Do It
- Perform two total sets. That’s all you need.
- Rest one minute between each exercise. Rest three minutes before starting the second giant set.
