Slaying A Giant

Introduction

For the last several years, a large portion of my training has been set up in a giant set format.  A giant set incorporates the main movement, along with 1-2 other exercises that are completed subsequent to each set of the main movement.  The most common form of this involves an exercise targeting the antagonist muscle group of the prime mover, completed secondary to the main movement for the session.  An abdominal/core exercise occupies the 3rd slot to complete the trio.  A giant set could also include explosive movements or mobility, instead of antagonist exercises.  Incorporating explosive or athletic movements with barbell exercises is also referred to as contrast training and is an effective way to develop power (Defranco & Smith, 2011).   There are many different ways to structure and be creative with this format, while exploring how different variables can be manipulated.

My main influences for this concept are Eric Cressey, Zach Even-Esh, Joe DeFranco, and Brian Alsruhe.  I have followed Eric for a long time and purchased his Show and Go program when I was in college.  This program really showed me how to become more efficient and fit more into my training.  I have always gravitated toward Zach and Joe’s no bullshit and rugged style.  I have a lot of roots in New Jersey and I can tell you first hand, these guys did it the hard way and always got the most out of athletes training in their garage gyms.  I started watching Brian’s YouTube channel when I made the commitment to compete in strongman.  His training is sadistic at its easiest and he really knows how to push limits.  Each has their own approach, which really helped me formulate my own style. The consensus here is that we’re incorporating a high degree of purposeful volume in a short period of time. There’s a lot of value implementing different forms of this and seeing what the response is.  Here are 5 reasons why giant sets can be so beneficial:  

Increase work capacity

Excuses sound best to the person that’s making ‘em up! -Tyrese Gibson (Gibson, 2017)

Now that I have your attention, let’s face the hard facts. When you lack the capacity to make it through a game, powerlifting meet, strongman competition or a freaking practice/training session, that’s on you.  Work capacity has to be a primary consideration.  When the struggle to train hard and make progress is evident, you gotta own that.  Making the necessary adjustments is the best way to own the outcome.  Change up the structure of the training regimen, get outside your comfort zone, and make a major impact on progress.  The excuses can wait 12 weeks until after you’ve hit several personal records.    

Time effective accumulation of volume

I don't know about you, but the routine of one exercise at a time after my main movement isn’t for me.  My approach is all about optimizing time as much as possible, while also getting in the necessary stimulus.  Spending a ton of time completing accessories movements after committing so much to the compound exercises is inefficient.  Whether it’s family, work, food prep, recovery, etc, there’s much more to allocate resources and time toward. But let’s be serious, this is work that is needed.  On a pressing day, lat and rear delt work is a requirement.  If you are a quad dominant squatter, you need more hamstring work.

If you are on a quest to rise in the world of team and/or strength sports, becoming more athletic should be a priority because odds are you are not in the very top 1/10 percentile of genetics and the talent pool you are going up against continues to rise.  For team sport athletes, this is the main focus.  Contrast training is humbling.  Exerting maximal voluntary force production through multiple bouts is fatiguing and uncomfortable, but this is superior for developing power and athleticism.  And yes, I do believe it’s necessary in strength sports for exposure to movement variety, nervous system stimulus, and closing the gap with athletes who have a higher predisposition to these abilities.

Activate antagonist and stabilizing muscles

I know, I know.  You’re really worried the fatigue between sets will be too much and your numbers will suffer.  There may be an adjustment period, but we are talking about playing the long game here and I would argue the grouping of these movements will benefit your strength almost immediately.  The stimulation of opposing and ancillary muscles groups has a benefit that compounds as the sets go on.   We aren’t training to failure with the accessories in the giant set.  A set of 6-10 reps with at least 2-3 reps in reserve (RIR) after pressing shouldn’t destroy your working sets.  Getting some lat activation will help set a platform for bench press or hold the front rack for overhead press.  The same approach can be used for the lower extremity.  I understand that many will say that compound barbell exercises are enough to stimulate the abdominals, but using giant sets with ab exercises offers successful anecdotal outcomes for maintaining lower back health and sustaining strength gains.   

Establish a superior foundation to peak

Completing a 12 week program and not experiencing success at a powerlifting meet is incredibly frustrating.  Or falling short on events 4-5 in a strongman show.  I've been there.  I’ve also experienced the inability to be powerful off the line for 4 quarters in a football game.  When there’s a lot of time to prepare, work capacity and quality of movement should be the priority.  Build momentum that can be carried into the later weeks of the training cycle.  Set yourself up so that giant sets can be pulled out 4-6 weeks out and you can run a very effective peaking block.  If you’re a team sport athlete, this is where you should live and build a motor that keeps going.

Fun and different way to train

Training doesn’t need to be monotonous. Going through program after program bored with little progress isn’t sensible.  As a complete beginner, the majority of training programs will elicit progress, but once specific adaptation to imposed demands (SAID) is experienced, the stimulus and set-up needs to be adjusted.  For me, more continuous movement and incorporating different exercises is fun and challenging.  Resting between sets isn’t a negative.  Rest is needed, but graduating immediately to prioritizing rest is like entering a doctoral program without prerequisite education.  It’s not going to go very well.  

References

Defranco & Smith. Power! [DVD] (2011) Wayne, NJ. USA. Pixel Mobb

Gibson, T (2017, April 24) No Excuses - Best Motivational Video 2017 (Video). Youtube.