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Muscle Building – Giant Sets for a Big Back


Everyone wants to fill out a shirt.

Now there are a few different ways you can do it.

Read this…
We’ll focus on building a big back today.  (Shhh…don’t tell anyone but I’m writing this post with 4 shirts on, and yes they’re popped)

Giant Sets for Serious Muscle Building


What are Giant Sets?

Giant sets are a continuous linking of exercises (2 or more), targeting the same or similar muscle groups.  These are different than supersets, where supersets typically target opposing (non-competing) musculature and are usually on done with 2 exercises.

Try to limit the rest period between exercises to optimize your training benefits, such as building muscle, creating a high lactate environment and growth hormone release.

In the video, we show you two versions of the same giant set, but done with slightly different exercise variations.

We attack the back at different angles:

  • Vertical Pull – pull-ups, target – back, biceps, shoulders, grip
  • Horizontal Pull – rows, target – back
  • Horizontal (Transverse) Abduction – flyes, target – shoulder

Sample Big Back Giant Set – Version 1

1a)  Towel Pull-ups – wrapped  around bar

1b)  DB Rows – Two Arm Supported

1c)  One Arm Posterior Flyes

Sample Big Back Giant Set – Version 2

1a)  Towel Pull-ups – hanging

1b)  DB Rows – One Arm Supported

1c)  Two Arm Posterior Flyes




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5 Responses to “Muscle Building – Giant Sets for a Big Back”

  1. Tomas Says:

    Great !! post man love the vids love the site keep it up 😀

  2. Ahmed Says:

    Beautiful, but do you reckon that doing chinups on v bar would stress more pressure on back! luv the video by the way

  3. ryan Says:

    Awesome vid jim , keep them coming bro ! how many sets its optimun for giant sets ? 3 working ?

  4. Matthew Says:

    Great video Smitty!!! One question…. How many sets would you reccomend????

  5. JR Says:

    Hi jim, how many sets and reps would you recommend and should you do anymore work for that bodypart on the same day.
    E.g. If I did a giant set for 5 sets would you do any more work?

    Love your work

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