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Muscle Building – Giant Sets for a Big Back

popped-collars

Everyone wants to fill out a shirt.

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

  • Build a big chest
  • Build big arms
  • Build a big back
  • Wear 4 shirts (All my collars are popped SON, that’s real)

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

sergio-back

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

fast-bodybuilding-workouts-muscle-building

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Tags: "big back", gain muscle, how to build muscle, muscle building workouts

This entry was posted on Tuesday, November 24th, 2009 at 7:55 pm and is filed under accelerated muscular development, how to build muscle, strength training muscle building workouts. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

About Jedd Johnson

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

  1. Tomas Says:
    January 6th, 2010 at 12:26 am

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

  2. Ahmed Says:
    June 7th, 2010 at 1:37 am

    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:
    October 15th, 2010 at 4:43 am

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

  4. Matthew Says:
    January 5th, 2011 at 11:38 am

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

  5. JR Says:
    October 5th, 2011 at 4:24 am

    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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