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Superset Triset Giant set

HDH

HDH

TID Board Of Directors
Sep 30, 2011
1,927
696
#1
These make up the majority of my training program. I like them as same muscle or opposite muscle. It's not something you do to a program all at once, it can lead to overtraining in the beginning. We build up endurance as we go along.

It seemed like a pretty good topic that most can join in on. It would be cool to get some training discussions going. I'm not to good with the every day chit chat but I like to talk training, diet and anabolics. I'm going to list my favorites of these sets. You are welcome to list yours


SUPERSET - opposite muscle

LEGS curls/extensions

I feel like I really beat the shit out of them with this. I use them as a pre exhaust and to finish them off. I was trisetting with calves but I had to slow down the entire workout for a little more rest/recovery time. Legs are brutal enough, lol

TRISET- same muscle

DELTS front/side/rear

This one is actually a drop triset. It's the first exercise in a giant set. I start with 15lb dumbbells, hit all 3 then switch to 10lb bumbbells and hit all 3 again. This is the best shoulder finisher I've used, it made a visible difference.

GIANT SET- opposite muscle

CHEST/BACK/BICEP/TRICEP/SHOULDER- Independent Arm Machine (IAM) incline press / IAM rows / IAM curls / pushdowns 1 arm at a time / DB shrugs.

I really like these giant sets. I built them up over time, I do 4 in the weeks training. A lot guys fear overworking but I believe it's a matter of under eating or not taking time to build up to it. Switch the whole program up and maintenance cals change quite a bit. If you hit 2 giant sets in a training period you are burning up considerable cals, I do anyways since I volume train as well.
 
C

C T J

Crossfit VIP
Jan 24, 2013
2,237
535
#2
I do a lot of 20x10-12 on the same exercise. 20 seconds of work. 40-60 seconds of rest
 
BovaJP

BovaJP

Senior Moderators
Feb 15, 2013
729
617
#3
YAS! I triple toast you on them delt finishers....burns so good, but so effective, and not using heavy weight at all, that is the key....
 
rawdeal

rawdeal

TID Board Of Directors
Nov 29, 2013
2,445
1,312
#4
I do a lot of 20x10-12 on the same exercise. 20 seconds of work. 40-60 seconds of rest
That's like the old German Volume Training X 2 ...... for really tough Germans. You keep the same weight for all 20?
 
C

C T J

Crossfit VIP
Jan 24, 2013
2,237
535
#5
@rawdeal Yeah. did db bench today with 65s. I do that to switch it up from the 7x10 pyramids up to 125s
 
rawdeal

rawdeal

TID Board Of Directors
Nov 29, 2013
2,445
1,312
#6
lol, "Muscle Confusion," Weider Training Principle #137, or #4, somewhere in there. Many of us do some form of Pyramid for different Sets or Reps, and a version of GVT might be a good Confusion approach.
 
two_slug

two_slug

VIP Member
Mar 7, 2012
384
216
#7
These make up the majority of my training program. I like them as same muscle or opposite muscle. It's not something you do to a program all at once, it can lead to overtraining in the beginning. We build up endurance as we go along.

It seemed like a pretty good topic that most can join in on. It would be cool to get some training discussions going. I'm not to good with the every day chit chat but I like to talk training, diet and anabolics. I'm going to list my favorites of these sets. You are welcome to list yours


SUPERSET - opposite muscle

LEGS curls/extensions

I feel like I really beat the shit out of them with this. I use them as a pre exhaust and to finish them off. I was trisetting with calves but I had to slow down the entire workout for a little more rest/recovery time. Legs are brutal enough, lol

TRISET- same muscle

DELTS front/side/rear

This one is actually a drop triset. It's the first exercise in a giant set. I start with 15lb dumbbells, hit all 3 then switch to 10lb bumbbells and hit all 3 again. This is the best shoulder finisher I've used, it made a visible difference.

GIANT SET- opposite muscle

CHEST/BACK/BICEP/TRICEP/SHOULDER- Independent Arm Machine (IAM) incline press / IAM rows / IAM curls / pushdowns 1 arm at a time / DB shrugs.

I really like these giant sets. I built them up over time, I do 4 in the weeks training. A lot guys fear overworking but I believe it's a matter of under eating or not taking time to build up to it. Switch the whole program up and maintenance cals change quite a bit. If you hit 2 giant sets in a training period you are burning up considerable cals, I do anyways since I volume train as well.
Nice post brother.
 
HDH

HDH

TID Board Of Directors
Sep 30, 2011
1,927
696
#9
I love a lot of volume. I was pretty much forced into it because of injuries and birthdays, mainly injuries. Heavy weight just doesn't work for me anymore, physically anyways.

I really wished I would have trained like this from the start.
 
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