The bodybuilding experts are everywhere.
Go onto Google + and you’ll see “newbies” asking a question about bodybuilding or fitness. Typically, In just a short matter of time, you’ll see 5 or more different answers to the newbies question. If everyone is an expert, confident in their own ideas and beliefs, how can the average beginner possibly know who to listen to?
Typical questions include what rep range should I use? Should I do cardio before or after the workout? Should I train 2 days on and 1 day off? How many days should I train per week? Should I do volume training or heavy duty training?
The questions keep coming, they get answered and then they get asked again.
Whether you want to get big and strong or lean and shredded, do what the pros do. They aren’t talking about it, tweeting about it, hiding behind a keyboard copying and pasting old articles -they’re in the gym, doing it. They do what works for them. And most of the time, what works for them, will work for all of us. In this article, IFBB Pro Figure Competitor Dawn Hinz Pugh and Mr. Universe competitor, Ed Brown, Jr take you through a Giant Set for chest and back.
You’re going to use 60% – 75% of your regular weight and do 10 to 15 reps on each exercise. Dawn and Ed also through in strip sets in order to take the giant set to the next level. Their workout looked like this:
- Flat Bench Press x 10 reps
- T Bar Rows x 10 (strip sets)
- Nautilus Pullover x 15 reps
- Alternate Reverse Grip Pulldowns x 10 reps
Rest up to 90 seconds and repeat 3 more rounds for a total of 4 giant sets. Both Dawn and Ed have contests 6 weeks away, Dawn is doing the Chicago Pro and Ed is getting ready for the Mr. Universe on July 5th in New Jersey. For this video, they were training at Metroflex Gym in Austin, Texas. You can feel the energy when you walk into this gym, the expectations are high, people come here for results. During the filming, I spoke with one woman who was training. She had her 4 year old son with her. She didn’t use “I have kids” as an excuse. She brought him with her and he was having a blast. There are bodybuilding competitors, figure competitors, business people, and moms and dads. They want to train along side the best in the business. And so they come to Metroflex.
COMBINE GIANT SETS WITH STRIP SETS
In order to ramp up their training and get better results, they are using advanced techniques – giant sets and strip sets. During the off season, their training is heavy and more basic – Dawn bench presses 225lbs and deadlifts well over 300lbs. Ed benches 450lbs, squats over 600lbs and deadlifts nearly 700lbs. But now that they’re merely weeks away from the contests, they want to get leaner or “raked” as the insiders say. To accomplish this, they move faster while still staying safe, rest less and do more reps. The weight is heavy enough to challenge their muscles so that they don’t run the risk of losing size, but light enough to do more volume.
Light is relative for each of us – Dawn used 135lbs for reps on the flat bench press, Ed used 315lbs. Those are offseason poundages for lots of people.
If you’re looking to improve your conditioning and burn maximum fat in minimum time, you should consider Giant Sets. In the video below, Ed Brown, Jr and IFBB Pro, Dawn take you through a giant set so you’ll know exactly how to do it.
P.S. Want to get shredded with Ed? Ed Brown, Jr is only 6 weeks out from the Mr.Universe contest! Enter your email below and we’ll share his training, mindset, diet and more!