I belive I have posted Giant Sets for different Bodyparts before ..esp Legs DISCLAIMER - intermedi8/advanced, or DON'T DO THESE
Many times we save Shrugs (have posted trisets and giants) and Upright rows (TRAPS) for l8 in a W/O.
Often, I go after Traps alone, seated BB shrugs (done with an Olympic Cambered BB for increased ROM) being my all time favorite, 12-16 sets just for traps........But sometimes it's FUN to target the trap/delt tie-ins.
We did this at the beginning of our last W/O for maximun results, but it can be done as a stand alone W/O, or volume can be decreased ....for those who appreci8 lower volume..just keep intensity high!
Each Giant is ONE set, try 3-4 sets Total, increasing w8 each set.....RI at the end of the 4th exercise 180-210 seconds
1a Wide grip (shoulder or slightly wider) BB upright row, 3-4 inches above the pec line (nipples for those w/o pecs) 8 reps, squeeze at top
1b Narrow (very narrow) cable cambered bar upright, BUT to the top of the head...NOT the chin, pause and squeeze, 8 reps
1c Reverse grip V-bar (the little narrow triangle shaped bar the most row with)...reverse meaning...top of the hands turned in...palms out.. lift to the chin w/o momentum, 8 reps again with a pause and squeeze
1d DB upright row, w8's kept close to the body on the way up. pause near the clavicular pectoralis, controlled decent, 8 good reps
AND....something we seldom talk about...Breath control. It is SO IMPORTANT to exhale strongly as you start the "positive" portion of the movement. You will find that you are much stronger and as this is a GIANT set....with NO REST between exercises (have everything ready prior to each set), you will avoid headache, hydrostatic hypertension, etc that can accompany such a "CARDIOVASCULAR", yes Cardiovascular W/O
Originally posted by Scotty the Body
Do you keep the same reps? Not sure if I could increase weight and not decrease reps by the 4th set unless the first two are more of warm up weight.
Also, what kind of weight should I be using, what % of my normal rep weight?
Yes......the first two sets of a first exercise, and this applies to most W/O's are progressive ups, by the second exercise, even higher w8's than normal for the "work sets"...third set is usually on the brink of failure in the rep range, fourth set is failure! Now there is a big difference in how much w8 you can handle before failure when I'm yelling at you Come On...DOMINATE....or pointing to the Ground where you "Dropped your Uterus!"
You have to play with the w8's, there is no %. First, THINK YOU CAN...or you won't...then the general rule is:
Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.