Giant Set Leg Training
Written by Ryall Vasani, IFBB Fitness Pro Monday, 19 December 2011 14:56
This week, IFBB Fitness Pro Ryall Graber-Vasani brings us one of her favorite leg workouts using Giant sets. Ryall uses giant sets in her workouts because they build lean mass, boost metabolism and save time in the gym. Try this workout today!
Workout of the Week: Giant Set Leg Training
What is a Giant Set?
A giant set is three to five exercises performed in a row without any rest in between.
Why use them?
Giant sets are used to build lean mass, boost metabolism and save time in the gym.
How does this occur?
This advanced style of training provides a huge challenge to the muscle and elicits a release in HGH (human growth Hormone). Increased muscle mass and lower body fat have been linked to the production of HGH.
Tips for training with Giant Sets:
1. Plan your workout by setting up all weights you’ll require close to machines you’ll be using to keep rest times to a minimal. Due to high volume you will lift lighter weights than you are accustomed to.
2. Do not hold your breath! Continue to breath to keep oxygen flowing to the muscles as they’re going to need it.
3. For best results perform giant sets for four weeks and then switch training styles again.
4. Due to the high volume of giant sets do not be perform this workout more than once per week.
5. Keep a workout log to record your weights and exact reps with each session. Push each week to lift heavier or increase your rep zone.
Workout details:
This workout consists of two separate giant sets. Complete the reps indicated for each exercise and then quickly move to the next exercise in the set. For intermediate training perform 2 sets and rest 2 minutes between sets. For advanced training perform 3-4 sets and rest 45 seconds to 1 minute between sets. See video footage below (shot in my tiny hotel gym today!).
Giant Set #1
Exercise Reps
Squats 12 to 15
Leg Extension 12 to 15
Single Leg Lunges 12 to 15
Box Jumps 12 to 15
Giant Set #2
Exercise Reps
Walking Lunges 12 to 15
Stiff Leg Deadlift 12 to 15
Sumo Squats 12 to 15
Walking lunges 12 to 15
About Ryall:
Ryall was born in Alberta, Canada and resides in Barbados. She actively competes in the sport of fitness as a Professional Athlete with the IFBB and is qualified for the 2012 Fitness Olympia. She is a Performance Nutritionist, a High Performance Personal Trainer and a published fitness model. She is the founder of RyallFitness International Inc., a Barbados based company that specializes in Nutrition and Training services for local and international clients.
“Helping others achieve their health and fitness goals has been the greatest part and will continue to be the greatest part of my success. Fitness is my passion that has become my career. I am blessed to be able to do what I was born to do.”
-- Ryall
www.ryallfitness.com
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