BEFORE & AFTER: Train like a giant, get results - KMSP-TV

BEFORE & AFTER: Train like a giant, get results

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"Giant sets" are the answer to gaining quick muscle definition and the key to break through strength plateaus. FOX 9 Fitness Expert Ali Holman from stopped by to show us just what they are and how to incorporate them into your workout.

...but don't worry, you won't actually become a giant or get giant, bulky muscles.

The Giant Set: Your New Best Friend

Giant sets group four or more exercises back-to-back with no rest in between, creating a heart-pumping, fat-burning workout that is short on time but big on results.

Giant sets provide:

1. Versatility galore. This workout method can be used to work a single muscle group, or it can be applied to a multiple-muscle or full-body routine. Whether working your chest, toning your entire upper-body or tackling a head-to-toe workout, giant sets are an effective way to get the results you want.

2. A personal time-saver. Even though you are completing the same amount of sets and reps as you would in a standard workout, the time savings with giant sets is substantial, slashing anywhere from 50 to 75 percent of your regular routine length. That means more time spent outside of the gym or your home workout space.

3. An escape from plateaus. Remember that muscle is the only substance in the body that becomes stronger the more you tear it down. With each repetition, tiny rips are created throughout your muscle fibers. Your muscles adapt to this stress by rebuilding and reinforcing their cellular makeup, leaving them stronger than they were before. Giant sets push your muscles to their physical boundaries, causing them to break down more rapidly than with a traditional set. Your stabilizing muscles are also put to the test with these workouts: As your working muscles fatigue, your synergist muscles pick up the slack. More muscles working means a higher caloric burn – and bigger end results for you.


In a quick sequence of time, perform:

10 Dumbbell Curls

10 Overhead Presses

10 Front Delt Raises

10 Squats

*Complete five times.

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