Understanding Giant Sets for Hypertrophy Training

In this article, we will explore the concept of giant sets, their pros and cons, and how to effectively implement them in your hypertrophy training program. Giant sets, also known as marathon sets, are a training modality that can be useful in specific scenarios when incorporated correctly.

What are Giant Sets?

As defined by Renaissance Periodization, a giant set is the number of sets it takes to reach a certain total rep goal. For example, if you want to complete 50 reps of lat pull downs, you can perform multiple mini sets until you reach the target of 50 reps. The number of sets it takes to achieve the goal is not important; it’s the total number of reps that matters.

Benefits of Giant Sets

• Technique and Mind-Muscle Connection: Giant sets allow for a greater focus on technique and mind-muscle connection during each rep since there is no pressure to perform a certain number of reps in each mini set.
• Forcing Yourself to Work: Giant sets can be used to ensure you complete the necessary amount of work. By setting a specific rep goal, you can’t avoid doing the work required to reach that target.
• Progression without Load Increase: For exercises where increasing load is not feasible, giant sets can be used as a form of progression by increasing the total number of reps performed each week.

Downsides and Considerations of Giant Sets

• Time Consuming: Giant sets can take a long time to complete, making them unsuitable for those with limited time to spend at the gym.
• Difficulty Determining Maximum Recoverable Volume (MRV): Giant sets make it challenging to gauge your MRV, as you can always rest more and do additional reps. To counter this issue, include straight sets in your training regimen to monitor performance and recovery.

When to Use Giant Sets

Consider using giant sets in your training program when:

• You want to focus on technique and mind-muscle connection.
• You need to force yourself to put in the work.
• You don’t have the ability to increase load, but still want to progress.

Conclusion

Giant sets can be a valuable addition to your hypertrophy training program when implemented thoughtfully. They offer benefits such as improved technique and mind-muscle connection, the ability to force yourself to work, and an alternative form of progression. However, be aware of the downsides, such as the time-consuming nature of giant sets and the difficulty in determining your MRV. Always incorporate straight sets in your training to ensure you have a clear understanding of your performance and recovery abilities.