Hey Timbo! Time to share your pearls of wisdom.

[Sareen]

I just stumbled across a brilliant post by Timmy on the effectiveness and his undying love for supersets,trisets and giantsets on mayhem. Looks quite interesting. Secondly I have been training extremely heavy in the low rep range ( 5x5, singles, doubles,triples etc) for about 10 weeks. Giantsets will be a good change for me psychologically, physically and also for my joints. Having said that here is what I have deviced for each bodypart.

1 About 10 exercises per bodypart
2 Rep Range in the range of 8-12 reps for most part maybe a lil lower like 6 for olympic movement like the snatch.
3 10-15 secs rest between exercises
4 One bodypart a day.
5 Progressive overload after every giantset circuit.

I wanted to ask you one question, Timbo :

1 How long can I train this way. I was hoping to train in this fashion for 8 solid weeks.


Here is my schedule which I have planned, Please correct me where needed......

Chest :

1 Incline Barbell Press
2 Pec Dec Fly

1 Incline Barbell Press
2 Pec Dec Fly
3 Incline Dumbell Press

1 Incline Barbell Press
2 Pec Dec Fly
3 Incline Dumbell Press
4 Cable Crossovers

1 Incline Barbell Press
2 Pec Dec Fly
3 Incline Dumbell Press
4 Cable Crossover
5 Incline Smith Machine Press

1 Incline Barbell Press
2 Pec Dec Fly
3 Incline Dumbell Press
4 Cable Crossover
5 Incline Smith Machine Press
6 Incline Dumbell Fly

1 Incline Barbell Press
2 Pec Dec Fly
3 Incline Dumbell Press
4 Cable Crossover
5 Incline Smith Machine Press
6 Incline Dumbell Fly
7 Decline Dumbell Press

1 Incline Barbell Press
2 Pec Dec Fly
3 Incline Dumbell Press
4 Cable Crossover
5 Incline Smith Machine Press
6 Incline Dumbell Fly
7 Decline Dumbell Press
8 Flat Dumbell Fly

1 Incline Barbell Press
2 Pec Dec Fly
3 Incline Dumbell Press
4 Cable Crossover
5 Incline Smith Machine Press
6 Incline Dumbell Fly
7 Decline Dumbell Press
8 Flat Dumbell Fly
9 Flat Dumbell Press

1 Incline Barbell Press
2 Pec Dec Fly
3 Incline Dumbell Press
4 Cable Crossover
5 Incline Smith Machine Press
6 Incline Dumbell Fly
7 Decline Dumbell Press
8 Flat Dumbell Fly
9 Flat Dumbell Press
10 Pullovers.

Back :

1 Barbell Row
2 Underhandgrip Lat Pulldown

1 Barbell Row
2 Underhand Grip Lat Pulldown
3 Dumbell Row

1 Barbell Row
2 Underhand Grip Lat Pulldown
3 Dumbell Row
4 Behind The Neck Lat Pulldown

1 Barbell Row
2 Underhand Grip Lat Pulldown
3 Dumbell Row
4 Behind The Neck Lat Pulldown
5 Seated Row

1 Barbell Row
2 Underhand Grip Lat Pulldown
3 Dumbell Row
4 Behind The Neck Lat Pulldown
5 Seated Row
6 Neutral Grip Lat Pulldown

1 Barbell Row
2 Underhand Grip Lat Pulldown
3 Dumbell Row
4 Behind The Neck Lat Pulldown
5 Seated Row
6 Neutral Grip Lat Pulldown
7 Partial Deadlift

1 Barbell Row
2 Underhand Grip Lat Pulldown
3 Dumbell Row
4 Behind The Neck Lat Pulldown
5 Seated Row
6 Neutral Grip Lat Pulldown
7 Partial Deadlift
8 One Arm Cable Row

1 Barbell Row
2 Underhand Grip Lat Pulldown
3 Dumbell Row
4 Behind The Neck Lat Pulldown
5 Seated Row
6 Neutral Grip Lat Pulldown
7 Partial Deadlift
8 One Arm Cable Row
9 Wide Grip Lat Pulldown

1 Barbell Row
2 Underhand Grip Lat Pulldown
3 Dumbell Row
4 Behind The Neck Lat Pulldown
5 Seated Row
6 Neutral Grip Lat Pulldown
7 Partial Deadlift
8 One Arm Cable Row
9 Wide Grip Lat Pulldown
10 Stiff Arm Pullovers.

Shoulders

1 Military Press
2 Side Lateral Raise

1 Military Press
2 Side Lateral Raise
3 Bent Lateral Raise

1 Military Press
2 Side Lateral Raise
3 Bent Lateral Raise
4 Behind The Neck Press

1 Military Press
2 Side Lateral Raise
3 Bent Lateral Raise
4 Behind The Neck Press
5 Machine Lateral Raise

1 Military Press
2 Side Lateral Raise
3 Bent Lateral Raise
4 Behind The Neck Press
5 Machine Lateral Raise
6 Rear Delt Fly

1 Military Press
2 Side Lateral Raise
3 Bent Lateral Raise
4 Behind The Neck Press
5 Machine Lateral Raise
6 Rear Delt Fly
7 Snatch

1 Military Press
2 Side Lateral Raise
3 Bent Lateral Raise
4 Behind The Neck Press
5 Machine Lateral Raise
6 Rear Delt Fly
7 Snatch
8 One Arm Cable Lateral Raise

1 Military Press
2 Side Lateral Raise
3 Bent Lateral Raise
4 Behind The Neck Press
5 Machine Lateral Raise
6 Rear Delt Fly
7 Snatch
8 One Arm Cable Lateral Raise
9 One Arm Bent Lateral Raise

1 Military Press
2 Side Lateral Raise
3 Bent Lateral Raise
4 Behind The Neck Press
5 Machine Lateral Raise
6 Rear Delt Fly
7 Snatch
8 One Arm Cable Lateral Raise
9 One Arm Bent Lateral Raise
10 Arnold Press

Quads :

1 Front Squats
2 Leg Extensions

1 Front Squats
2 Leg Extns
3 Squats

1 Front Squats
2 Leg Extns
3 Squats
4 Leg Press

1 Front Squats
2 Leg Extns
3 Squats
4 Leg Press
5 Lunges

1 Front Squats
2 Leg Extns
3 Squats
4 Leg Press
5 Lunges
6 Jump Squat

1 Front Squats
2 Leg Extns
3 Squats
4 Leg Press
5 Lunges
6 Jump Squat
7 Step Ups

1 Front Squats
2 Leg Extns
3 Squats
4 Leg Press
5 Lunges
6 Jump Squat
7 Step Ups
8 Bulgarian Squat

1 Front Squats
2 Leg Extns
3 Squats
4 Leg Press
5 Lunges
6 Jump Squat
7 Step Ups
8 Bulgarian Squat
9 Smith Machine Pause Squats

1 Front Squats
2 Leg Extns
3 Squats
4 Leg Press
5 Lunges
6 Jump Squat
7 Step Ups
8 Bulgarian Squat
9 Smith Machine Pause Squats
10 One Legged Squat


Hamstrings :

1 Romanian Deadlift
2 Leg Curl

1 Romanian Deadlift
2 Leg Curl
3 Glute Ham Raise

1 Romanian Deadlift
2 Leg Curl
3 Glute Ham Raise
4 One Legged Press

1 Romanian Deadlift
2 Leg Curl
3 Glute Ham Raise
4 One Legged Press
5 Scissor Hip Extn

1 Romanian Deadlift
2 Leg Curl
3 Glute Ham Raise
4 One Legged Press
5 Scissor Hip Extn
6 Plate Drag

1 Romanian Deadlift
2 Leg Curl
3 Glute Ham Raise
4 One Legged Press
5 Scissor Hip Extn
6 Plate Drag
7 GoodMorning

1 Romanian Deadlift
2 Leg Curl
3 Glute Ham Raise
4 One Legged Press
5 Scissor Hip Extn
6 Plate Drag
7 GoodMorning
8 One Legged Curl

1 Romanian Deadlift
2 Leg Curl
3 Glute Ham Raise
4 One Legged Press
5 Scissor Hip Extn
6 Plate Drag
7 GoodMorning
8 One Legged Curl
9 Cable Pullthroughs

1 Romanian Deadlift
2 Leg Curl
3 Glute Ham Raise
4 One Legged Press
5 Scissor Hip Extn
6 Plate Drag
7 GoodMorning
8 One Legged Curl
9 Cable Pullthroughs
10 Wide Walking Lunges

Calves

1 Standing Calf Raise
2 Seated Calf Raise

1 Standing Calf Raise
2 Seated Calf Raise
3 Leg Press Calf Raise

1 Standing Calf Raise
2 Seated Calf Raise
3 Leg Press Calf Raise
4 One Legged Calf Raise.

1 Standing Calf Raise
2 Seated Calf Raise
3 Leg Press Calf Raise
4 One Legged Calf Raise.
5 Donkey Calf Raise.

Biceps :

1 Dumbell Curl
2 Hammer Curl

1 Dumbell Curl
2 Hammer Curl
3 Barbell Curl

1 Dumbell Curl
2 Hammer Curl
3 Barbell Curl
4 Reverse Barbell Curl

1 Dumbell Curl
2 Hammer Curl
3 Barbell Curl
4 Reverse Barbell Curl
5 Cable Curl

1 Dumbell Curl
2 Hammer Curl
3 Barbell Curl
4 Reverse Barbell Curl
5 Cable Curl
6 One Arm Reverse Cable Curl

1 Dumbell Curl
2 Hammer Curl
3 Barbell Curl
4 Reverse Barbell Curl
5 Cable Curl
6 One Arm Reverse Cable Curl
7 Concentration Curl

1 Dumbell Curl
2 Hammer Curl
3 Barbell Curl
4 Reverse Barbell Curl
5 Cable Curl
6 One Arm Reverse Cable Curl
7 Concentration Curl
8 Zottmann Curl

1 Dumbell Curl
2 Hammer Curl
3 Barbell Curl
4 Reverse Barbell Curl
5 Cable Curl
6 One Arm Reverse Cable Curl
7 Concentration Curl
8 Zottmann Curl
9 Preacher Curl

1 Dumbell Curl
2 Hammer Curl
3 Barbell Curl
4 Reverse Barbell Curl
5 Cable Curl
6 One Arm Reverse Cable Curl
7 Concentration Curl
8 Zottmann Curl
9 Preacher Curl
10 Incline Dumbell Curl

Triceps :

1 Decline Close Grip Bench Press
2 Skull Crushers

1 Decline Close Grip Bench Press
2 Skull Crushers
3 Tricep Extn

1 Decline Close Grip Bench Press
2 Skull Crushers
3 Tricep Extn
4 Decline Dumbell Tricep Extn

1 Decline Close Grip Bench Press
2 Skull Crushers
3 Tricep Extn
4 Decline Dumbell Tricep Extn
5 Reverse Cable Extn

1 Decline Close Grip Bench Press
2 Skull Crushers
3 Tricep Extn
4 Decline Dumbell Tricep Extn
5 Reverse Cable Extn
6 Parallel Bar Dips

1 Decline Close Grip Bench Press
2 Skull Crushers
3 Tricep Extn
4 Decline Dumbell Tricep Extn
5 Reverse Cable Extn
6 Parallel Bar Dips
7 Rope Cable Extn

1 Decline Close Grip Bench Press
2 Skull Crushers
3 Tricep Extn
4 Decline Dumbell Tricep Extn
5 Reverse Cable Extn
6 Parallel Bar Dips
7 Rope Cable Extn
8 Bench Dips

1 Decline Close Grip Bench Press
2 Skull Crushers
3 Tricep Extn
4 Decline Dumbell Tricep Extn
5 Reverse Cable Extn
6 Parallel Bar Dips
7 Rope Cable Extn
8 Bench Dips
9 Overhead Cable Extn

1 Decline Close Grip Bench Press
2 Skull Crushers
3 Tricep Extn
4 Decline Dumbell Tricep Extn
5 Reverse Cable Extn
6 Parallel Bar Dips
7 Rope Cable Extn
8 Bench Dips
9 Overhead Cable Extn
10 Kickbacks.


Day 1 Chest

Day 2 Quads

Day 3 Shoulders

Day 4 Back

Day 5 Arms

Day 6 Hams/ Calves

Day 7 Off.

[mrky03]

Just curious, are you planning on doing all the listed sets for each body part each training day???

[Roger]

If he is it will be a long day at the gym, huh Joel LOL

[Sareen]

Yes! I intend to use all the above exercises mentioned Joel. I think the above mentioned workout should take me anywhere between 70 to 90 mins max Roger.

Btw here is Ski's post from Mayhem........

For anyone that likes volume like I do,try this out .......you can do it on any bodypart.

Start out with a Super-Set,followed by a Tri-Set,followed by a Giant-Set,followed by more Giant-Sets adding more exercises.

Here`s a typical arm day for me using this format from my online journal............great for quads too.

Fri. Oct. 19th.

Biceps/Triceps:

Super-Set:
{Seated Alternate Dumbell Curls:
30-12
{Skullcrushers:
70-20

Tri-Set:
{Seated Alternate Dumbell Curls:
45-10
{Skullcrushers:
90-12
{Barbell Curls:
70-10

Giant-Set # 1:
{Seated Alternate Dumbell Curls:
60-10
{Skullcrushers:
110-8
{Barbell Curls:
80-10
{Pressdowns:
7 plates-15

Giant-Set # 2:
{Seated Alternate Dumbell Curls:
50-10
{Skullcrushers:
90-12
{Barbell Curls:
100-8
{Pressdowns:
8 plates-12
{Cable Preacher Curls:
4 plates-8

Giant-Set # 3:
{Seated Alternate Dumbell Curls:
40-10
{Skullcrushers:
80-15
{Barbell Curls:
70-10
{Pressdowns:
7 plates-15
{Cable Preacher Curls:
3 plates-8
{Bent-Forward Cable Extensions:
7 plates-15

Giant-Set # 4:
{Seated Alternate Dumbell Curls:
40-10
{Skullcrushers:
80-12
{Barbell Curls:
60-10
{Pressdowns:
7 plates-15
{Cable Preacher Curls:
3 plates-8
{Bent-Forward Cable Extensions:
8 plates-15

Giant-Set # 5:
{Seated Alternate Dumbell Curls:
30-12
{Skullcrushers:
70-15
{Barbell Curls:
50-12
{Pressdowns:
6 plates-20
{Cable Preacher Curls:
3 plates-8,plus 4 half reps from the bottom
{Bent-Forward Cable Extensions:
7 plates-15


I only use this system as an occasional shocking tactic.................sometimes I do less and other times I train straight sets and go heavier.

No rest at all between exercises...........the only rest I take is when my partners do their sets and most of that time is used for setting up the weights for the next cycle.

Start off light,add weight each set until you have to reverse pyramid down in poundage.

I have used Giant-Sets for year off and on with good results......not as many exercises as Milos recommends but then again I`m just an old dude trying to stay one step ahead of "The Grim Reaper".....so far that bast*rd ain`t caught me!! LOL

[Tim Wescott]

Sareen............waaaaaay too many sets/exercises and the order of exercises is all wrong.

You don`t need that much unless you get your info from Milos who recommends doing a ton of exercises but this decreases the poundages used bigtime.

In my training,I add weight each set and decrease reps until I can`t go heavier,then iI reverse pyramid back down to starting poundages or a bit higher.

My rep range is different for each bodypart as I feel different bodyparts respond better to different rep ranges...in my case anyway.

5-15 for chest for example........the 15 reps would be used on an exercise like crossovers,Pec-Decks,or the last set of Flyes,not on Benches,Inclines,or Dumbell Inclines,just for one example for chest.

You definately do not want to do snatches or deadlifts, during a Giant-Set and no need to do that much stuff for hamstrings either.

A good way to do these,are to do a basic exercise like deadlifts all by themselves first,then hit the rest of the back with Giant-Sets.............Snatches could be used in this way also as could any basic power move.........Squats,Benches,Inclines,DB Inclines,Rows,Press,Cheat Curls,Skullcrushers.........work hard and heavy,then blitz the bodypart with lighter (but not too light) Giant-Sets afterwards.

After I have more coffee,I`ll elaborate on this further........I`ll actually write out what I think you should do,bodypart by bodypart. #smileycoffee9lo#

The workload and order of exercises you listed would kill anyone.......................overkill in a big way.

[Sareen]

Thanx for the reply Timbo. Waiting to hear more on the exercise/routine setup.

[Tim Wescott]

OK,bodypart by bodypart..............here`s what you posted for chest:

Chest :

1 Incline Barbell Press
2 Pec Dec Fly

1 Incline Barbell Press
2 Pec Dec Fly
3 Incline Dumbell Press

1 Incline Barbell Press
2 Pec Dec Fly
3 Incline Dumbell Press
4 Cable Crossovers

1 Incline Barbell Press
2 Pec Dec Fly
3 Incline Dumbell Press
4 Cable Crossover
5 Incline Smith Machine Press

1 Incline Barbell Press
2 Pec Dec Fly
3 Incline Dumbell Press
4 Cable Crossover
5 Incline Smith Machine Press
6 Incline Dumbell Fly

1 Incline Barbell Press
2 Pec Dec Fly
3 Incline Dumbell Press
4 Cable Crossover
5 Incline Smith Machine Press
6 Incline Dumbell Fly
7 Decline Dumbell Press

1 Incline Barbell Press
2 Pec Dec Fly
3 Incline Dumbell Press
4 Cable Crossover
5 Incline Smith Machine Press
6 Incline Dumbell Fly
7 Decline Dumbell Press
8 Flat Dumbell Fly

1 Incline Barbell Press
2 Pec Dec Fly
3 Incline Dumbell Press
4 Cable Crossover
5 Incline Smith Machine Press
6 Incline Dumbell Fly
7 Decline Dumbell Press
8 Flat Dumbell Fly
9 Flat Dumbell Press

1 Incline Barbell Press
2 Pec Dec Fly
3 Incline Dumbell Press
4 Cable Crossover
5 Incline Smith Machine Press
6 Incline Dumbell Fly
7 Decline Dumbell Press
8 Flat Dumbell Fly
9 Flat Dumbell Press
10 Pullovers.

First off,you have about 54 total sets.........if you can`t get in a good chest workout by doing 12-15 sets or just a bit higher when performing Giant-Sets,then your intensity is zero.

At any rate,50 sets or more is way too much to recover from.

In my arm workout above that you posted,I have 32 sets,but this is not done on a regular basis and again,I`m doing two bodyparts,biceps and triceps..........you propose to do 54 sets just for chest alone.....again,OVERKILL.

I am a guy who never does quite the same workout twice in a row so after I did that arm routine above,the next week I may have done straight set going much heavier or Super-Sets or what have you but if I did that Giant-Set stuff on a constant basis with that many sets,my arms would atrophy real fast.

That being said,if you plan on doing Giant-Sets all the time for a certain lenth of time,I`d do much lower volume and rotate some of the exercises to keep things fresh,and to keep the body from adapting to any set pattern of exercise.

I also have to give Keith credit for starting with a Super-Sets,then moving to a Tri-Set,then going to a Giant-Set......I gleaned this from his training journal.

OK,a typical chest day might be as follows:

Chest:

1st. Giant-Set:
Smith Inclines-12 reps
Flyes-12 reps
Dips-12 reps
Bench Press-12 reps

2nd. Giant-Set:
Smith Inclines-8-10 reps
Flyes-10 reps
Dips-10 reps
Bench Press-10 reps

3rd. Giant-Set:
Smith Inclines-5-8 reps
Flyes-8-10 reps
Dips-10 reps
Bench Press-10 reps

4th. Giant-Set:
Smith Inclines-10-12 reps
Flyes-10-12 reps
Dips-10 reps
Bench Press-10 reps

16 sets total........more than enough.

I would go up in weight on all exercises except benches,where I would probably stay at a constant weight for all sets as reps will more than likely decrease as sets go on.

Also,reps are just targets/goals,get whatever you can up to the most reps........in this case being 12 on first sets and whatever I wrote for the following,if you miss a rep or two it`s OK or you can go a bit lighter,doesn`t matter much as you will be pushing to failure either way.

On the last Giant-Set ,I would go back down in weight and use a weight that would allow the reps I listed..............just for a final burn/pump.

Dips would be bodyweight on all sets.

Another scenario for chest:

Bench Press:
5 sets-10,8,5,5,12

Followed by :
Giant-Set:
Dumbell Inclines:
2 x 8-10
Crossovers:
2 x 10-12
Dips:
2 x 12-15 (bodyweight only)
Pec-Deck:
2 x 12

Benches are heavy and done by themselves,then Giant-Sets with no rest between exercises until all 4 exercises are completed.

13 total sets

Another scenario alternating chest & back:

Bench Press:4 x 8-12
Barbell Rowing:4 x 8-12
Smith Inclines:4 x 8-12
Pulldowns:4 x 8-12
Flyes:4 x 8-12
Dumbell Rowing:4 x 8-12

Dumbell Pullovers; 3 x 15-20 reps (fairly light for a good stretch...........done alone after the above is completed)

24 total sets ,but two big bodyparts are done,then light pullovers which affect both chest and lats to finish off..........gruelling way to train as long as short rets are used which they shjould be.

[Tim Wescott]

More coming up.

[Sareen]

I like the first sequence which you have outlined for chest. The second sequence is quite similar to something which I had been following for a while in the past. I am not really big on antagonist supersets although my dad swears by it. Looking forward to hear the sequencing for other bodyparts.

[Tim Wescott]

Sareen,you would not do the chest & back as antagonist supersets...........you would do them all in a row Giant-Set fashion.

OK,here`s a few you could use for the back:

Chins:
3 sets to failure using just bodyweight done by themselves......followed by:

Giant-Set # 1:
Barbell Rows-12 reps
Dumbell Pullovers-12 reps
Seated Cable Rows-12 reps
Front Pulldowns-12 reps

Giant-Set # 2:
Barbell Rows-10 reps
Dumbell Pullovers-10 reps
Seated Cable Rows-10 reps
Front Pulldowns-10 reps

Giant-Set # 3:
Barbell Rows-8 reps
Dumbell Pullovers-8 reps
Seated Cable Rows-8 reps
Front Pulldowns-8 reps

Then do 1 set of Machine Rows for 20 reps follwed by 3 sets of shrugs for high reps (12-20)

Another one:

Giant-Set:
BB Rows-10 reps
Pullovers- 10 reps
Pulldown Behind Neck- 10 reps
Row Machine- 10 reps

Use a constant weight throughout the workout and strive to train fast

Then follow it up with 5-6 sets of deadlifts-10,8,5,5,8

Or do the deadlifts first then the Giant-Sets.....nothing is carved in stone.

[Tim Wescott]

Delts:

Smith Machine Press:
5 x 12,10,8,5,15 (done by themselves)

Giant-Set # 1:
Front Raise-12 reps
Lateral Raise-12 reps
Bent-Over Laterals-12 reps
Face-Pulls-12 reps

Giant-Set # 2:
Front Raise-10 reps
Lateral Raise-10 reps
Bent-Over Laterals-10 reps
Face-Pulls-10 reps

Giant-Set # 3 :
Front Raise-20 reps
Lateral Raise-20 reps
Bent-Over Laterals-20 reps
Face-Pulls-20 reps


I would follow this up with one triple drop-set on the seated lateral machine.....don`t even count reps,or run up and down the rack on DB Laterals doing 4 reps per set of dumbells.up.then back down.

Another one:

Giant-Set # 1:
Seated Dumbell Press-15 reps
Lateral Raise-15 reps
Bent-Over Laterals-15 reps
Wide Grip Cable Upright Row-15 reps

Giant-Set # 2:
Seated Dumbell Press-10 reps
Lateral Raise-10 reps
Bent-Over Laterals-10 reps
Wide Grip Cable Upright Row-10 reps

Giant-Set # 3:
Seated Dumbell Press-8 reps
Lateral Raise-8 reps
Bent-Over Laterals-8 reps
Wide Grip Cable Upright Row-8 reps

Giant-Set # 4:
Seated Dumbell Press-15 reps
Lateral Raise-15 reps
Bent-Over Laterals-15 reps
Wide Grip Cable Upright Row-15 reps

Milos recommends 10 exercises but this is too much.......................as I said earlier,if you can`t bombb a bodypart with what I listed here,you ain`t training intensely enough.


Another good one for delts using Tri-Sets:

Push Press:
4 x 8-10
Done by themselves.

Tri-Set:
Front Raise E-Z Curl Bar
Behind The Back Laterals
Face Down On Incline Rear Delt Raise


4 cycles of each using a constant weight going for 12 reps a set......reps will decrease as sets go on if you are training fast enough.......just get what you can up to 12 reps.......no higher or the weight is too light.

[Tim Wescott]

Legs coming up next.

[Sareen]

Wow Timmy! This looks great. Looking forward to the leg workout.

[Sareen]

Today was my chest & Biceps day. I did the first sequence for the chest which you outlined above. Holy sh*t! It' so much more tougher then I thought. Muscle were tight &engorged with blood ready to explode. Muscle pumps were gratifying but equally painful, lol. Overall it was a great feeling and great for a change. Looking forward to the leg torture.

[betito]

I have no time to type now, but i do a lot of giant sets like this

chest giant sets

-Bench press(to failure, at least 12 reps)
-chest stretch (bottom position of tricep dips between benches done with the barbell racked) hold it enough time for you to be able to do wat´s next
-Bench press(to failure,same weigth than before so be carefull choosing the weight)
-flat fly extreme stretch
-flat fly(obbiously less weight)

Dips (negative 3 seconds, when your arms are 90º 5 secs static then push as explosive as you can)
-set to failure
12 breaths
-set to failure
12 breaths
-set to failure
8 breaths
-set to failure
-3 breaths
single
-3 breaths
single
... do as many singles as you can, every single is a explosive rep(down fast up fast)

[Tim Wescott]

Thanks for your input Betito,and welcome.

I`ll post more on this thread today or this weekend.......been kinda` busy.

[Tim Wescott]

Legs:
(all for 3 sets of 10 reps)
Leg Press
Leg Extensions
Squat
Leg Curls
Hack Squats

OR:
Walking Dumbell Lunge(walking to leg ext. machine)
Leg Exts.
Lying Leg Sled
Seated Leg Curls
Squat
Adductor Machine
(all for 3 sets of 12-15 use proper weight to get these reps)

OR

Leg Press
Hack Squat
Leg Ext.
Smith Front Squat (close stance,heels on 2x4 block,toes straight ahead)
After 3 cycles of this,take 225 and squat until failure


OR

Squats:
5 x 20,15,10-12,8,15

Then do a Tri-Set of Leg Press,Hacks,and Leg Extensions.

If doing biceps and triceps seperately,I would not use Giant-Sets,but I would do Tri-Sets instead......bi`s and tri`s together is better when Giant-Setting.

Tri-Set for biceps:

Barbell Curls
Cable Preachers
Dumbell Concentration Curls
(all for 3-4 sets)

Another:
Barbell Curls:
4 x 12,10,8,6, (done alone)

Then a Tri-Set of :
Alternate DB Curls
Standing Cable Curls
Machine Preachers
(all for 2 sets each of 8-12 reps)

Triceps:
Tri-Set:
Pressdowns
Seated French Press
Kickbacks

OR
Tri-Set:
Skullcrushers
One-Arm DB Extension
Pressdowns

OR

Tri-Set:
Pressdowns
Cable FRench Press
Decline Skullcrushers

The possibilities are almost endless but some exercise combinations work better than others.

[Sareen]

Damn! This thread should be a sticky Timbo. Thanx.