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.
- 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
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
——————————————————————————————-
How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs | Build Muscle, Muscle Gaining Workouts | Build Muscle Membership Site
Articles You Might Also Like:
- Ultimate Pull-up Video – How to Progress to Performing Pull-ups
- Big Biceps Training – Best Bicep Exercises
- Power Combos for Big Muscle Fast
- Iron Cross Banded Good Mornings
- How to Build Muscle – Massive Shoulders
Tags: "big back", gain muscle, how to build muscle, muscle building workouts
January 6th, 2010 at 12:26 am
Great !! post man love the vids love the site keep it up 😀
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
October 15th, 2010 at 4:43 am
Awesome vid jim , keep them coming bro ! how many sets its optimun for giant sets ? 3 working ?
January 5th, 2011 at 11:38 am
Great video Smitty!!! One question…. How many sets would you reccomend????
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