Chat with us, powered by LiveChat

Giant Sets vs Titan Sets

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:

  1. Squat – 8RM
  2. Stiff Legged Deadlift – 8RM
  3. Single Leg Step Up – 12 RM
  4. Single Leg, Leg Curl, on the Stability Ball – 12 RM
  5. Leg Extension – 8 RM
  6. Leg Curl – 8 RM
  7. Heel Raise – 12 RM
  8. 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.