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Last nights upper body session I had some giant sets for my shoulders in my program.
My shoulders still have a pump a day later!
Compound and giant sets are a powerful method for building muscle as they are notoriously brutal examples of metabolic stress.
By varying the exercises that are all focused on a single muscle group, the reps and tissue response really adds up quickly, creating a massive pump and drives growth different than the traditional drop set or partial rep schemes.
💭 The mechanism of muscular damage is simple. More reps under heavier relative loading equals increased local blood flow to active tissues. What makes the compound set more novel is the ability to manipulate the types of resistance and loading between exercises in the same muscle group or pattern.
I know, geek talk but hey 🤷🏽♂️
For example, here I went with:
1️⃣ @aunit_ltd Pentagon Bar Clean & Jerk x 5
2️⃣ 2 up 1 down 5-second Eccentric Core Trainer Press x 5/side
3️⃣ Extended ROM Cable Lateral Raises x 10-12
4️⃣ DB Lateral Raise ISO Countdown x 5-1
I started with power, move to heavier work with eccentric stress, then extended ROM time under tension, finishing with more metabolic work - this can create a unique stress to the tissues.
If you want to break up your program and you’re stuck, this may spur some extra size. Just know it’s brutal and you also have to be careful to not overdo it and start throwing giant sets all over the place.
