Next time you’re on Youtube.com, check out the legendary arm workout titled “Milos Sarcev Giant Set Workout.” You’ll see IFBB pro bodybuilder Milos Sarcev completing an 18-minute arm workout without rest, an incredible example of a giant set. Giant sets are popular with bodybuilders preparing for a show. They involve stringing together large groups of exercises, completed one after another without rest. They can be used for a single body part, like the chest, or for a set of opposing body parts, like the biceps and triceps. There are two extreme opinions about the usefulness of giant sets. Let’s look at both points of view and try to come to some kind of consensus. Next, let’s look at the influence of AAS use and the differences in the effects of giant sets on team users vs. natural bodybuilders.

Giant sets are great!

The goal of bodybuilding is to force a large amount of blood into a muscle group, while breaking down the muscle fibers. This blood delivers amino acids (from the protein in the food we eat) that are very useful in helping torn muscle fibers heal. They regrow, leading to measurable muscle growth in fractions of an inch. Over time, these fractions add up! Giant sets are great because they force more blood into a muscle region than any other training protocol. Hitting a body part with a succession of 6-8 different exercises definitely boosts the growth of the area by meeting these requirements!

Giant games are useless!

Are you a bodybuilder or a body pumper? You need a lot of heavy sets to make a profit. Fifteen sets of 4-8 reps lifting heavy objects and you’ll look like a bodybuilder. Thirty sets of high rep “pumps” and you’ll look like a fitness bunny. Strength and endurance are good, but you need heavy bodybuilding sets to grow.

The verdict

As always, a combination of these two arguments usually leads to the most correct position. Giant sets come in handy from time to time. They’re great for getting over trouble spots and can help deliver more definition in the final weeks before a bodybuilding show. Strength levels are low at this point, so you need to find other ways to push your muscles to the max. On the other hand, using these giant “pumping” sets year-round would never really lead to new muscle growth. You need heavy sets and plenty of rest to accomplish this feat. You should wear jumbo outfits sparingly.

ASA use

As with everything related to bodybuilding, when the trainer uses anabolic or androgenic steroids, the rules change. AAS users can train longer and harder, and also recover faster. You will build big muscles while mowing the lawn, if you use AAS. While some bodybuilders can gain muscle while using giant sets, many naturals won’t. If natural, you should use them for up to two weeks at a time, even 8-10 weeks, to avoid central nervous system exhaustion. If you are a steroid user, chances are the sky is the limit!