Tuesday, March 29, 2011

Try Giant Sets When You Are Stressed For Time

Health club main workout area Category:Gyms_an...Image via WikipediaEver have one of those days or weeks when it seems like you just don't have an extra minute to spare?  You've been doing so well with your fitness program and you want to workout, but you don't have an hour to spend at the gym.  So, what do you do, skip your workout and feel guilty, or skip some other thing you had planned  and feel bad about that also?

Giant sets is the answer to your problem.  Giant sets is a training method in which you do three or more exercises, one after the other, with no rest in between.  The idea is to do a series of exercises in a row, take a brief rest period and then repeat the sequence for your desired number of sets.  This is a good way to get an excellent workout done in a short amount of time (usually under 30 minutes).

I like to design my giant sets to hit the following major muscle groups; back, chest, and legs.  I typically do 10 to 15 repetitions of each exercise for 3 complete sets with no more than 60 seconds rest between sets.  Here's what one of my giant sets looks like:
  • Back, lat pulldowns or seated low rows
  • Chest, flat dumbbell presses or pushups
  • Legs, barbell squats or walking lunges
3 sets of the above workout only takes about 20 minutes to complete, but I assure you it is effective.  If the workout seems too easy, increase your resistance, and if it's too hard, decrease your resistance.  Try it out and let me know what you think.

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