Kick Your Ass with Monster Sets!

Are monster sets as scary as they sound? Yes. But are they also super effective at increasing muscle volume and capacity? Yes.

Basically, a monster set is performing consecutive smaller sets of an exercise until you reach a large, predetermined number like 50 or 60 reps. To perform monster sets, you should select an amount of weight that is 65% of your one-repetition maximum. This should enable you to do about 15 reps in the first smaller set. Once you reach failure, take a quick rest. Then keep going until you reach your goal.

For example, let’s say that your one-rep max on the bench press is 150 lbs. That means you’ll probably want to use about 100 lbs of resistance for your monster set. Ideally, you’ll be able to do 15 reps in the first set. Take a quick break, then continue for another set. Maybe you can get 10 or 12 reps out of that set. Rest, and then continue. Maybe you get 8 reps. And so on until you reach 50 or 60.

Though monster sets shouldn’t be the backbone of your workout, they’re a great way to occasionally mix things up and really shock your muscles.

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. christopher says:

    do the monster set with intensity-rest-you will see gains in a large works.

  2. christopher says:

    stick with DW-he so much knows what he speaks.follow DW-he is a religion.he is our church.all rise.

  3. I did these for my shoulders when I was a kid and the results were amazing! I will try them again to break past my plateau.

  4. Holy shit your all gay

  5. this doesnt work, if u wanna gain mass you have to lift as heavy as possible in 6-8 reps per set

  6. This is good however. Don’t do 65% of you 1RM. You need to go heavier. Do 85% or 6 reps then lower the weight by 10 kg and go down from there. On every set reach failure with about 10 seconds rest max. Only do it on compound movements and not all the time. It will shock your muscles and help you.

  7. I felt like this program is aiming especially for me. I want to dedicate myself to this monster set program. Thanks for sharing this and Im excited to implement this very soon.

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