Giant sets rock your BACK!!

Giant sets for your back development:

This is a walk through of a workout I did on Saturday after Turkey day LOL

Once again for those who may have missed it, a giant set is three movements done in a back to back fashion for the SAME muscle group

Towel pull ups (wrap towel around pull up bar and grip IT)

Heavy DB rows ( used about 95lbs.)

bent over Db rear flies ( did these one arm at a time)

This was ALL ONE SET!

Next i went into Shoulders:

machine seated shoulder press 3 sets of 8 went up to 200lb.s

Plate front raises ( used a 35lb.s plate) 3 sets of 12

last was machine lateral raises 3 sets of 12

Fry your chest fibers with this one

Press Pause training for Bigger Chest

This is a method i've been using for about a month or so now in my own training and have been seeing great results with. Let me explain Press pause. you going to press out 8 reps and rerack the weight. Rest 5 secs or so and hit the weight again for 6-8 reps and rerack. rest another 5 sec or so and hit the weight again for the last 6 reps or so!!!!!!! Super tough set. I do this for 3 sets.

I'm normally toast after all that pressing. After i rest for awhile this is the rest of my chest day.

Incline Db press 3 sets of 10. making sure i have a spotter cause like i said im totally wiped out from that press pause stuff and im not at full strength at all.

Pec fly machine. 3 sets of 15....very hard squeeze at the top of the movement

Finish with some tricep work

Towel Tricep push downs. 3 sets of 8-10 trust me trying to grip a towel is going to bring down the amount of weight your using in a major way.

DB tricep extensions over head. one arm at a time. 3 sets of 13-15 reps

GIANT sets for better Leg development!

Giant set for better legs!!

1st of all let me explain giant sets to you. a Giant set is much different from a superset. a Super set is two movements done in back to back fashion for two different body parts. A Giant set is 3 movements done back to back for the SAME body part. I've been using this for my leg training for the past 2 weeks and man I can feel During the middle of the workout how this is going to help me spark some growth in my stubborn legs. Here is a run down on my leg workouts as of the past 2 weeks:

Leg press 15 reps

Lunges across the gyms parking lot. I want to say it's 40 yards or so

Leg extension maching 15 reps. squeezing top hard as possible!!!

all of this is one set and i do this for 3 SETS!!!!!!!!! ROUGH trust me

After i rest up a little I go into my Hamstring work:

Stiff leg deadlifts 3 sets of 13 plus reps

Stability ball leg curls 3 sets of 15 reps

finish with decline crunch with a 45lbs. plate on my chest 3 sets of 15 plus reps

Fry your Chest!

Totally Fry your chest!

This was today's chest workout for me and some of my lifting buddies. We don't get together often but when we do it's normally a drag down fight LOL

Dumbbell Floor press 3 sets of 10 using the Press Pause system( Press up, take about 3 secs. down and hold then press up!

Incline machine press 3 sets of 15 (up to 185lbs.)

decline press 3 sets of 12-15 ( used 80lbs.)

tricep press down 3 sets of 15

this may not seem like much on paper but trust me after doing those Press pause sets our chest and triceps were screaming to stop!!!