November 24, 2015
Hey Dr. Bell,
What is the difference between Giants Sets and Titan Sets?
Long before Cross Fit started using High Intensity Training of 5 or more sets, bodybuilders and weightlifters performed High Volume Training with very brief Rest Intervals between sets to stimulate muscular hypertrophy.
Considering the Following Breakdown:
Super Set: Two Sets, performed with no rest between the two sets. Typically for Agonist-Antagonist muscles. A brief Rest Interval is allowed between the Super Set.
Tri Set: Three Sets, performed with no rest between the three sets.
Giant Set: Four Sets performed with no rest between the four sets.
Titan Set: Five or more Sets performed with little (30 seconds MAX) or no rest between the sets. Titan Sets are a highly demanding form of High Intensity Training than can be used to simultaneously improve hypertrophy, strength and cardiovascular endurance.
The following is an example of a Titan Set:
- Squat – 8RM
- Stiff Legged Deadlift – 8RM
- Single Leg Step Up – 12 RM
- Single Leg, Leg Curl, on the Stability Ball – 12 RM
- Leg Extension – 8 RM
- Leg Curl – 8 RM
- Heel Raise – 12 RM
- Toe – Dorsal Flexion – 12 RM
You take little or no rest between each set until the Titan Set is completed (all 8 exercises). Then take 2-4 minutes rest and repeat. You can build up to doing 4 Titan Sets with as little as 2 minute rests. You can easily combine Program Designs. For example, if you want to combine Titan Sets with Periodization, you can perform 15 RM Titan Sets for 3 weeks and then increase the load (Intensity increases as you increase the weight) every 3 week microcycle to 12 RM, 8RM, 6RM, 3RM, Active Rest.