Giant Sets: Complete Guide to This Advanced Intensity Technique
Combine 4+ exercises for extreme pump and time-efficient training. Master this advanced bodybuilding technique.
What Are Giant Sets?
A giant set is an advanced intensity technique where you perform 4 or more exercises back-to-back with no rest between them, typically targeting the same muscle group. After completing all exercises in the circuit, you rest and repeat for the desired number of rounds.
Think of it as the extreme version of a superset. While a superset pairs 2 exercises and a tri-set uses 3, giant sets take it further with 4+ exercises. This creates extraordinary metabolic stress, massive pumps, and allows you to accumulate significant training volume in minimal time.
Giant sets are a cornerstone of methodologies like FST-7 (Fascia Stretch Training) and are commonly used by competitive bodybuilders during pre-contest phases.
Giant Sets vs Supersets vs Tri-Sets
| Technique | Exercises | Fatigue Level | Best For |
|---|---|---|---|
| Superset | 2 | Moderate | Time efficiency, antagonist pairs |
| Tri-Set | 3 | High | Moderate pump, small muscle groups |
| Giant Set | 4+ | Very High | Maximum pump, advanced hypertrophy |
The Science Behind Giant Sets
Giant sets drive muscle growth through several mechanisms:
- Extended time under tension: Moving through 4+ exercises without rest keeps muscles working for 60-120+ seconds per round, far exceeding typical set durations.
- Metabolic stress: The lack of rest creates massive metabolite accumulation (lactate, hydrogen ions), producing the legendary "pump" that's associated with muscle growth signaling.
- Complete muscle fiber recruitment: Different exercises within the giant set hit the muscle from different angles, ensuring all fiber orientations are stimulated.
- Fascia stretching: The extreme pump from giant sets creates pressure that may help stretch the fascia, potentially allowing for greater muscle expansion (the premise behind FST-7).
Types of Giant Sets
Same-Muscle Giant Sets
All exercises target the same muscle group, typically moving from compound to isolation or from weakest to strongest angle.
Example (Chest): Incline DB Press → Flat DB Fly → Cable Crossover → Push-Ups
Pre-Exhaust Giant Sets
Start with isolation exercises to fatigue the target muscle, then finish with compounds where synergists can assist.
Example (Quads): Leg Extension → Sissy Squat → Leg Press → Walking Lunge
Stretch-Focused Giant Sets (FST-7 Style)
Emphasize exercises that load the muscle in the stretched position to maximize fascia stretching.
Example (Biceps): Incline DB Curl → Preacher Curl → Cable Curl → Spider Curl
Full-Range Giant Sets
Include exercises that emphasize different portions of the range of motion to ensure complete development.
Example (Delts): Overhead Press (mid-range) → Lateral Raise (shortened) → Cable Lateral (constant tension) → Bent-Over Raise (stretched)
Train 4 Exercises Without Wasting a Second
Giant sets require perfect timing and exercise sequencing. Arvo manages your rest periods and exercise flow so you focus on intensity, not logistics.
Try it freeHow to Perform Giant Sets
- Set up all equipment first: Have all stations ready before starting. This is crucial—hunting for equipment mid-set ruins the stimulus.
- Choose appropriate weights: You'll be fatigued. Start 20-30% lighter than your normal working weight.
- Move quickly between exercises: Aim for less than 10 seconds transition. The magic happens with continuous tension.
- Perform each exercise for 8-15 reps: Higher rep ranges work best since weight will be lighter.
- Rest 90-180 seconds between rounds: Longer rest than normal sets since each round is essentially 4 sets.
- Complete 2-4 rounds: 2-3 rounds is typical. 4 rounds is brutal and reserved for advanced trainees.
Best Giant Set Combinations
Chest Giant Set
- A1: Incline Dumbbell Press (8-10 reps)
- A2: Flat Dumbbell Fly (10-12 reps)
- A3: Cable Crossover (12-15 reps)
- A4: Push-Ups to failure
Why it works: Moves from pressing (pec major) to fly (stretch) to cables (constant tension) to bodyweight (failure finisher).
Back Giant Set
- A1: Chest-Supported Row (8-10 reps)
- A2: Lat Pulldown (10-12 reps)
- A3: Straight-Arm Pulldown (12-15 reps)
- A4: Face Pull (15-20 reps)
Why it works: Horizontal pull, vertical pull, isolation, then rear delts for complete back development.
Shoulder Giant Set
- A1: Seated Dumbbell Press (8-10 reps)
- A2: Lateral Raise (12-15 reps)
- A3: Front Raise (10-12 reps)
- A4: Bent-Over Reverse Fly (15-20 reps)
Why it works: Hits all three deltoid heads in sequence for complete shoulder development.
Quad Giant Set
- A1: Leg Extension (12-15 reps)
- A2: Leg Press (10-12 reps)
- A3: Walking Lunge (10 per leg)
- A4: Goblet Squat (failure)
Why it works: Pre-exhaust with isolation, compound, unilateral balance, then finisher.
Bicep Giant Set
- A1: Incline Dumbbell Curl (8-10 reps)
- A2: Preacher Curl (10-12 reps)
- A3: Standing Barbell Curl (10-12 reps)
- A4: Cable Curl (15-20 reps)
Why it works: Stretched position (incline), shortened (preacher), standard, then constant tension.
Tricep Giant Set
- A1: Overhead Tricep Extension (10-12 reps)
- A2: Skull Crusher (10-12 reps)
- A3: Close-Grip Bench (8-10 reps)
- A4: Tricep Pushdown (15-20 reps)
Why it works: Long head emphasis, all heads, compound, then isolation finisher.
Programming Giant Sets
Frequency
- 1-2 times per week per muscle group maximum
- Don't use giant sets for every workout
- Best during hypertrophy/pump phases, not strength blocks
Placement
- End of workout after primary work is done
- As a finisher for maximum pump
- For smaller muscle groups (arms, shoulders, calves)
Volume
- 2-3 rounds = roughly equivalent to 8-12 straight sets
- Don't stack with other intensity techniques in same session
- Account for accumulated fatigue in weekly volume
Giant Sets Mistakes to Avoid
- Using too heavy weights: Giant sets aren't for ego. Drop weight 20-30% and focus on the pump.
- Rest between exercises: More than 10 seconds between movements defeats the purpose. Prepare equipment beforehand.
- Using for main compounds: Don't giant set squats, deadlifts, or bench press. Save it for isolation and machine work.
- Every workout: Giant sets are a tool, not the entire toolbox. 1-2 sessions per week maximum.
- Ignoring recovery: One giant set creates significant muscle damage. Allow 48-72+ hours before training that muscle again.
- Too many rounds: 2-3 rounds is plenty. More leads to excessive fatigue with diminishing returns.
Giant Sets vs Other Intensity Techniques
| Technique | Primary Benefit | Time Efficiency | Fatigue |
|---|---|---|---|
| Giant Sets | Maximum pump, volume | Very High | Very High |
| Drop Sets | Single-exercise intensity | High | High |
| Supersets | Time efficiency | High | Moderate |
| Rest-Pause | Rep accumulation | Moderate | High |
Who Should Use Giant Sets?
- Intermediate/advanced lifters: 2+ years training, solid technique
- Bodybuilders: Especially during pre-contest or pump phases
- Time-limited trainees: When you need maximum volume in minimum time
- FST-7 practitioners: Giant sets are central to this methodology
- Plateau breakers: When standard training stops producing results
Not recommended for: Beginners, strength-focused athletes, those with limited equipment access, or anyone with cardiovascular concerns.
Frequently Asked Questions
What is a giant set?
A giant set is performing 4 or more exercises back-to-back with no rest between them, targeting the same muscle group. After completing all exercises in the giant set, you take a rest period before repeating. It's essentially an extended superset that maximizes time under tension and metabolic stress.
What is the difference between a superset and a giant set?
A superset involves 2 exercises back-to-back, a tri-set uses 3 exercises, and a giant set uses 4 or more exercises. Giant sets create more metabolic stress and time under tension, but also more fatigue. Supersets are easier to manage in busy gyms, while giant sets require more equipment access.
Are giant sets good for building muscle?
Yes, giant sets are effective for hypertrophy. They extend time under tension, create significant metabolic stress (pump), and allow high volume in short time. However, you'll use lighter weights due to fatigue accumulation. They're best for isolation work and pump phases, not heavy compound lifts.
How many giant sets should you do per workout?
Limit to 2-3 giant sets per muscle group per workout. They're extremely taxing and create significant fatigue. One giant set equals roughly 4 regular sets of work. Doing too many leads to excessive fatigue and hampers recovery. Quality over quantity applies strongly here.
When should you use giant sets?
Use giant sets when: you want maximum pump (like FST-7's final sets), you're short on time, training smaller muscle groups (shoulders, arms), or during high-volume hypertrophy phases. Avoid them for strength training, with beginners, or when training large compounds like squats and deadlifts.