Today we’ll demonstrate a workout you can do at home (or in the gym) that is a very quick and powerful way to burn calories, fatigue muscle and get maximum results in minimum time.
While a Super Set is two sets of exercises done back to back and a Triple Set is three exercises done back to back (to back), the Giant Set is four exercises done back to back (to back to back!).
When you get to four exercises done in succession without any rest, it gets a little tricky, but there are a few techniques and tactics you can utilize to make the Giant Sets more effective.
Here’s the first trick that’s going to help you burn more fat and yield more effective results for the effort you put in.
You’re going to want to rotate between upper body and lower body exercises, because that’s what’s going to keep your heart rate cranking throughout the workout.
So you’re going to be burning more fat and calories by doing it, while increasing your total body strength.[pro_ad_display_adzone id=”8825″]
An Ideal Giant Set Routine
A perfect Giant Sets example would be a chest movement, followed directly by a lower body movement, then followed by a back movement, and finally another lower body movement, all without rest between the exercises.
So we’re going to hit the chest, quads, back, and then we’re going to work the hamstrings and glutes together, with the following four exercises:
- Dumbbell Press (or a push-up if you prefer) for chest
- Goblet Squat for your legs (particularly the quads)
- Dumbbell Bent-Over Row for our back
- Reverse Lunges (or Forward Lunges) for our legs (particularly the glutes)
The first exercise could be a dumbbell press, or a push-up if you prefer.
If doing a dumbbell press, a tip to burn more fat and strengthen your core at the same time is to elevate your hips in a glute bridge.
Perform 8 to 15 reps to get maximum muscle stimulation.
Next, with no rest, we’re going to go to a goblet squat to hit our quads. Inhale down, and drive up from the heels (and not the toes) while exhaling.
This is the secret to protecting your knees — you’re going to want to come up twice as fast as you go down while making sure to explode through your heels.
Again, we’ll perform 8 to 15 reps before immediately proceeding to the next exercise.
Dumbbell Bent-Over Row
After the goblet squats your heart rate should really be racing now. Now we’ll go straight into a dumbbell bent-over row.
A couple keys here — you’re going to want to make sure to exhale up and inhale on the way back down. As with the goblet squat, you’re also going to want to go a lot faster on the way up than on the way down.
And make sure to keep your elbows tucked very close to your sides as opposed to flared out away from your body — this is the secret to isolating your back muscles for this exercise.
Again, we’re looking for 8 to 15 reps of rows here.
Reverse Lunge / Forward Lunge
Now, as soon as you’re done with the bent-over rows, we’re going to go into a reverse lunge or forward lunge. The reverse lunge works more on the glutes (butt muscles) and will help tighten up that area.
Tips here are to make sure you keep your chin up, and always make sure you keep your knee behind your toes when you go down into the lunge position to help protect the knee.
You’re going to want to drive from the front heel when going back up from the lunge.
It’s important to keep your weight off your toes and instead keep it over your heels, as that’s what’s going to isolate the glute muscles, as well as both the hamstrings and quads.
Do 8 to 15 reps again, but make sure to do the 8 to 15 reps for each leg in this case.
Rest, then Repeat
When you’ve completed each of these four exercises back to back, you can expect your heart rate to be through the roof at this point.
Which means you’re going to have entered that fat-burning mode where you’re burning a lot more calories.
You’ll want to rest for anywhere from 60 to 120 seconds, or 1 to 2 minutes, before repeating the entire cycle.
An advanced person is going to want to repeat the Giant Sets cycle about four times, and an intermediate exerciser is going to want to complete it three times.
If you’re just getting started, aim for going through the complete cycle two times and then build from there.
Ok, give Giant Sets a try next time you’re working out in your home or at the gym and let us know what you think in the comments section below.