Super Sets, Giant Sets, Drop Sets

July 9, 2009 by John Cummings
Filed under: Weight Training 
Looking for a way to spice up your workout and get some intensity back into your program?  Give Drop Sets, Giant Sets and Super Sets a try and you’ll jump start your metabolism, muscle growth and fat loss.  These are also a big help if you’re working out alone and finding it difficult to really “finish” that set without a spot.
 
If you’re new to weight training, you may not be familiar with these terms so lets start with a brief explanation of why you would want to consider a different kind of “set” in the first place. 
 
Sets:  Most people are aware that resistance training with weights is performed by doing sets of an exercise consisting of a specific number of repetitions.  For example, pressing the barbell 10 times (10 repetitions) without stopping is considered a “set” of 10 repetitions.   That’s the no-brainer.  Some of us will do 3 sets like that, with a minute or two rest in between, and then move on to another exercise.
 
For muscle growth to occur, it is advisable to bring the muscle or muscle group to temporary failure (”I can’t do another repetition!”).  For this reason, it makes sense to work on one or two body parts (chest and triceps, for example), to do so to failure and to rest that body part completely for 3-5 days or even a week to encourage recovery and muscle growth.
 
Because it is difficult to push yourself to failure and fully exhaust the muscles, thereby maximizing the muscle growth after recovery, we use many techniques to reach failure:  a partner to push you, drop sets, supersets and even giant sets.  Lets look at each: 
 
1: DROP SETS
The simplest method for achieving total temporary failure on on set of one exercise is a drop set.  Don’t drop the weights. “Drop” refers to lowering the amount of weight you are using while you’re still on the same set.  This works great with or without a partner but is an ideal way to get more out of a set when there is no one there to spot you.
 
Perform a set for as many reps as you are able at a given weight.  For example, you might be doing a barbell bench press at 185 pounds.  If your goal was to finish 10 reps of that weight but you find yourself struggling to get the 9th and 10th rep, rack the bar, drop the weight by 20 to 40 pounds and complete not only the 2 reps you missed but as many as you can to failure. You can double drop if needed to really get it done.  You can do this on every set or just on the final set of a particular exercise.  You’ll really feel the pump.  
 
2:  SUPER SETS
These are as cool as they sound.  Unlike drop sets, you’ll actually do two different exercises for the same body part.  To do a superset for one body part (chest, for example), pick an exercise that you want to start with like a bench press, and work to failure (don’t be afraid to do a drop set to get to failure).  Then, without resting, pick up dumbbells and do chest flyes to failure. 
 
That’s a super set.  By exhausting the overall chest on the bench press and then performing the flye without rest, you recruit other muscle fibers and really get a great workout for that muscle. Try doing three supersets instead of doing 2 exercises that you would just perform three ses of separately.
 
3: GIANT SETS
GIant sets are just a step up from Super Sets.  Instead of doing 2 exercises for a body part back to back, you do 3 or even 4 exercises, to failure on each set without resting.  
 
This is not a technique for the beginner.  If you have not worked out for several weeks or months and gotten totally familiar with your own strengths and weaknesses on each exercise, you’re not ready for Giant Sets.  
 
Here’s a sample Giant Set workout for legs:
 
Giant Set 1:   
 
Barbell Squats:  Use a weight that brings you to failure at 10-12 reps.  Without resting, move to:
Walking Lunges:  Use a weight that brings you to failure after 10-12 steps each leg.  Without resting, move to:
Leg Extensions:  Use a weight that brings you to failure after 10-12 reps.  Without resting, move to:
Leg Curls:  Use a weight that brings you to failure after 10-12 reps.
Rest for 3-4 minutes.
 
That is a giant set.  Two of those will usually seal the deal for your upper legs.  Be sure to warm up first.
 
So, give these “change it up” combos a try and see how they change your muscle growth
Use the MyBodySite.com workout creator to create and log your own workouts.  

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