“If you want big muscles and a massive reduction in body fat, this giant set training programme is what prescribe,” says David Arnot, co-founder of London’s Evolve 353 gym (evolve353.com). “Giant sets are rounds of four or more compound moves that work the same muscle groups with rest periods of no more than ten seconds between sets.”
The four workouts focus on one body part at a time to make sure it is worked as hard as possible from every angle. “This optimises muscle growth and density, so you come away bigger and stronger,” says Arnot. “Rests are minimal to keep your metabolism working hard, so after a month you’ll be leaner too. And because your heart rate remains high throughout, you also get a good cardio workout. In fact, your muscles get pushed so hard that your metabolism keeps firing for hours afterwards. Body fat is used to fuel this, so your spare tyre will keep shrinking even when you’re chilling on the couch after your workout.”
HOW TO DO THIS WORKOUT