What are giant sets, and how can I apply them to my workout?
Giant sets are an intense training technique and should be performed sparingly. Using giant sets for a workout more than once a month will probably lead to over-training. That said, a giant set is pretty much what the name implies: it is a continuous set of three to five exercises for the same body part. But it is not as simple as randomly picking back exercises and throwing them together, then performing them in sequence. It is a strategic method of training, designed to maximize muscle fiber recruitment, as well as tire the muscle to extreme levels.
A good example of a giant set for chest might be as follows: Start off with incline barbell presses. Use a generous amount of weight, working in the ten to twelve rep range. Immediately strip about 50-60 percent of the weight off the bar. Next, move to a flat bench and go into dumbbell flyes, using about 60 percent of you usual working weight. As soon as you begin to fatigue, go into flat dumbbell presses using the weights you have in you hands. After you reach failure, run over to the incline press and bang out as many reps as you can. At this point, your chest will be just about shot, so make sure you have a spotter for this last set. Repeat if you have the energy.
Giant sets are, as I said before, extremely intense, so they should be used sparingly in a workout. For instance, if I did a giant set workout on Tuesday for chest, then I would probably wait three or four weeks until attempting it again. More often, giant sets are used to add variation to a routine. They are a great way to shock the muscle to new growth, as well as get in a quick, intense workout when time is a factor. The giant set technique of training can be applied to most muscle groups.
What is creatine and how does it work?
Creatine is a naturally occurring substance in the body, also found in red meat. When used in supplement form, it has been proven to increase power, stamina, and strength. It also has mass-building effects. Creatine has been in use since the 1970s, when German athletes first experimented with it. Creatine has been the subject of a great deal of controversy over the years. Some say it damages the liver, others say it leads to side effects similar to those of steroids. Fortunately, we know that these claims are, for the most part, false.Creatine works by forcing water into muscle cells. This leads to a "voluminization" effect, giving larger muscles and gains in mass. Many people on creatine also claim to experience a better pump. It comes in many forms, from effervescent capsules, pills, powder, and liquids. Side effects are minimal, but can include upset stomach, diarrhea, muscle cramping, and dehydration.
Although NOT a steroid, creatine is typically used in cycles. This means using it for a period, say two to three months, then getting off it for a period, maybe a month or two. Since it occurs naturally in the body, this technique allows the body to replenish its own levels of creatine. Creatine is usually taken post-workout, though there are some forms available that include pre-workout formulas. Whether or not you should take it is a personal choice. If you're looking for a creatine supplement to help you succeed in the weight room, you must choose based on that supplement's particular effects on you. After all, every body is different, and will be affected differently by alternate brands of creatine.
When using a creatine supplement, one should drink plenty of water (half to a gallon a day) to avoid dehydration and cramps. Also, try to consume extra calories to keep the mass gained during the creatine cycle. Otherwise, a lot of the mass will be lost in the form of water weight. Those general rules aside, experiment with brands and cycles to figure out what method of creatine use works best for you.
