Something Different! Mr. Giant Set!

[Dr. Pain]

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


Good Luck...Have Fun!

DP

 

[w8lifter]

Ouch!

 

[Dr. Pain]

Originally posted by w8lifter
Ouch!

Yeah...it hurt the "little Smack talker"

DP

 

[Dr. Pain]

Looks good for today....lol We did one arm upright cables recently...felt those...

DP

 

[I Are Baboon]

So what exercises did you perform after these 3-4 giant sets?

 

[Scotty the Body]

Your a sick fuck DP

 

[Dr. Pain]

Originally posted by Scotty the Body
Your a sick fuck DP

Why Thank You, a pleasant change from "Psycho" and "Fuckin' DP"

Originally posted by I Are Baboon
So what exercises did you perform after these 3-4 giant sets?

That was 2.5 months ago, so unless it was in my bulking Journal, I can't tell you.....I'm sure a "Full Shoulder Pounding" came after that little W/U.

Examples are in my Journal...and some in Training...

DP

 

[Scotty the Body]

increasing w8 each set

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?

 

[Dr. Pain]

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:

AS MUCH AS YOU CAN!

DP

 

[Jodi]

Bump for Brad