What Are Giant Sets?

Giant sets are a great way to save time, build muscle and burn fat.

Losing body fat - and keeping it off long term - is about more than just nutrition and aerobic exercise. As any trainer will tell you, strength training is absolutely crucial is sustained fat loss. Muscles are like fat-burning incinerators, and the more muscle you add - the more calories your body will burn each day. Adding muscle is one of the best ways to lose fat and keep it off.

Enter giant sets. Though their name sounds a bit intimidating, giant sets are great for people looking to burn extra body fat in a short amount of time. I’ve always said that going to the gym is about quality of the workout and not quantity of time spent exercising - and giant sets hold my philosophy to task.

A giant set really consists of four sets (usually of 10-ish reps) of four different exercises working the same muscle group. For example, a chest giant set might consists of 10 reps on a flat bench press, 10 reps of dumbbell pec flies, 10 reps on an decline bench press and 10 reps of incline dumbbell presses. You can tailor the giant set to whatever muscle group you’d like to work (i.e., back, legs, arms, etc.), and you can create any combination of four corresponding exercises.

When performing a giant set, quickly move from exercise to exercise. Your rest period should not exceed 10 seconds. It’s fast. And it’s not easy. It may take a bit of adjusting to figure out how much resistance you should be using in each exercise, as you will certainly be fatigued from the previous exercise. Nonetheless, you’ll really need to push yourself! When you finish a giant set of the four exercises, rest for 60 - 120 seconds.

Then, perform two more giant sets. When you are done, you will have performed three giant sets in total - which is really 12 sets of exercises. It’s a great, high-intensity workout packed into a short amount of time.

Beyond providing some amazing strength training benefits, giant sets get your heart pumping and your metabolism racing. Since there is very little time for rest, giant sets actually provide some decent cardiovascular benefits, too. All in all, giant sets are extremely effective at building muscle and burning fat; I’d encourage you to try ’em in your next workout routine.

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. Adrian G. says:

    Hey thanks for this. I’ve actually been wanting to find out if there is something along the route of weightlifting that I can learn to do. I’ve been doing a lot of cardio and little bit of muscle training. I’ve lots about 25 lbs which feels great.

  2. Ok, sounds great, but i am 54 pounds. I dont need to burn any fat i need to build muscles… If i start this routine would it be any effect on my body… I dont go to the gym, i only work out at home on the carpet, doing different workouts for abs, arms, back, etc… But the result is almost nothing, and i always give up after a month of working out… I really dont know what to do next anymore… :((

  3. so, that example you gave for chest exercise giant set.. isn’t that what you do, Davey?

  4. hey peter…u can build a fantastic physique at home just with a used pair of adjustable dumbells….www.scoobyworkshop.com…and btw dnt try giant sets unless you are an advanced bodybuilder..u might get injured

  5. Hi,

    i love Giant or Tri Sets. Is it better to make a 3er Split with Giant sets (each muscle Group one time per week) or is a 2er Split ( 4 times a week also ok)

    I´d like to make Chest/Back/shoulder with Giant sets at day 1 and Legs / Arms with Giant sets at the other day. Both days two times a week.

    Would it be ok or is another selection better?

    Gretts from Germany

  6. Nice article brother. Today I came to know about Giant sets and will follow it. Thanks, bro.

  7. Hello there, You have done a great job. I will definitely digg it and personally suggest
    to my friends. I am sure they’ll be benefited
    from this site.

  8. UgSnww Thank you a lot for sharing this with all folks you actually understand what you are talking about!


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