Are you curious about giant set bicep workouts?

Do you want to know how to use giant sets to build bigger, stronger biceps?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how to use giant set bicep workouts to take your training to the next level!

Introduction

  • Part 1: Milos Sarcev Giant Set Bicep Routines
  • Part 2: John Meadows Giant Set Bicep Routines
  • Part 3: Charles Poliquin Giant Set Bicep Routines

Giant sets are one of the most effective training methods in the world.

Many of the world’s top bodybuilding coaches like John Meadows, Ben Pakulski, and Milos Sarcev have used giant sets to build the chest and other major muscle groups.

But what are giant sets, and why are they so effective for building muscle?

Giant sets are a series of 4 or more exercises performed in a row for a single muscle group.

For example, a chest giant set would include 4 different chest exercises performed in a row with a max of 10 seconds rest between sets. Check it out:

Biceps Giant Set

  • Step #1: Perform exercise “A”, rest 10 seconds
  • Step #2: Perform exercise “B”, rest 10 seconds
  • Step #3: Perform exercise “C”, rest 10 seconds
  • Step #4: Perform exercise “D”, rest 2-4 minutes, then repeat!

Talk about an intense training method! Giant sets are so effective because the prolong the time under tension of your sets.

In other words, they force your muscles to work at least 4 times longer than they would during a regular set!

This increased time under tension is extremely beneficial if you are looking to build muscular hypertrophy – especially in a slower twitch muscle group like the biceps!

To get you started, here is a simple 6-exercise biceps giant set from Milos Sarcev. Check it out:

Milos Sarcev Giant Set Bicep Workout

  • Exercise #1: Machine preacher curl, 3 sets of 10 reps, no rest
  • Exercise #2: Cable preacher reverse curl, 3 sets of 10 reps, no rest
  • Exercise #3: Cable preacher curl, 3 sets of 10 reps, no rest
  • Exercise #4: Standing cable curl, 3 sets of 10 reps, no rest
  • Exercise #5: Seated cable curl, 3 sets of 10 reps, no rest
  • Exercise #6: Lying cable curl, 3 sets of 10 reps, no rest

Here is the training video:

Talk about an intense biceps workout!

Milos Sarcev has his client perform 6 different biceps exercises in a row as part of a giant set, including different variations of cable curls and preacher curls.

Milos Sarcev almost always has his clients perform sets of 10 reps during these giant set routines.

He believes that 10 reps is the “magic number” for giant sets, as the weight is heavy enough to create significant mechanical tension on the muscle, but the time under tension for each exercise is also high enough to stimulate muscular hypertrophy.

The bodybuilding coach Stan Efferding is also a big fan of performing sets in the magical 8-12 rep range when muscle mass is the primary goal.

Of course, Milos Sarcev is not the only bodybuilding coach who uses giant sets. Milos Sarcev was also a big fan of them – especially for the biceps!

Here is one of John Meadows simple giant set bicep routines that you can try. Check it out:

John Meadows Giant Set Bicep Workout

  • Exercise #1: 90 degree preacher ez-bar curl (narrow / supinated grip), 5 sets of 8-12 reps, no rest
  • Exercise #2: Standing dumbbell hammer curl, 5 sets of 8-12 reps, no rest
  • Exercise #3: Preacher ez-bar curl (narrow / supinated grip), 5 sets of 8-12 reps, 1 minute rest

Here is the training video:

Talk about an intense workout! Ok – this technically isn’t a giant set, as John Meadows only performed three different exercises in a circuit.

However, it is close enough!

For this routine, John Meadows performs three different exercises in a row: 90 degree preacher curls, standing dumbbell hammer curls, and regular preacher curls.

These three exercises overload different parts of the strength curve, as well as different parts of the elbow flexor muscles, such as the brachialis.

John’s goal is to perform all 3 exercises in a circuit, rest 1 minute, and repeat the entire process 4 more times!

If you can survive the workout, then you will be rewarded with bigger, stronger biceps.

If you are really determined to build bigger biceps, then you may want to try the following bicep / tricep giant set routine. Check it out:

John Meadows Giant Set Biceps / Triceps Workout

Giant Set Arm Circuit #1

  • Exercise A1: Standing dual rope cable pushdown, 4 x 8-12, 1/0/1/1, 10 seconds rest
  • Exercise A2: Standing 2-arm DB curl (supinating grip), 4 x 8-12, 1/0/1/0, 10 seconds rest
  • Exercise A3: High-pulley rope triceps extension (leaning forward at torso), 4 x 8-12, 1/0/1/0, 10 seconds rest
  • Exercise A4: Seated DB curls (supinating grip), 4 x 8-12, 1/0/1/0, 10 seconds rest

Giant Set Arm Circuit #2

  • Exercise B1: Preacher ez-bar curl (wide / supinated grip), 4 x 8-12, 1/0/1/0, 10 seconds rest
  • Exercise B2: Kettlebell lying extension, 4 x 8-12, 1/0/1/0, 10 seconds rest
  • Exercise B3: Reverse cable curl, 4 x 8-12, 1/0/1/0, 10 seconds rest
  • Exercise B4: 30 degree incline DB extension, 4 x 8-12, 1/0/1/0, 10 seconds rest

Here is the training video for this workout:

Talk about an intense workout!

This routine uses what I like to call “antagonistic giant sets.”

The basic idea is to perform giant sets while alternating back and forth between exercises for the biceps and the triceps.

This is an advanced training strategy that works on the principles of antagonistic superset training.

You can read my comprehensive article “Supersets: The Ultimate Guide!” for more information.

Finally, here is one of Charles Poliquin’s favorite brachialis / bicep giant set routines that you can try. Check it out:

Brachialis Mechanical Advantage Giant Set Routine

  • Exercise A1: Preacher ez-bar curl (narrow / pronated grip), 4 x 6-8, 2/0/X/0, 10 seconds rest
  • Exercise A2: Preacher ez-bar curl (wide / pronated grip), 4 x AMRAP**, 2/0/X/0, 10 seconds rest
  • Exercise A3: Preacher ez-bar curl (wide / supinated grip), 4 x AMRAP**, 2/0/X/0, 10 seconds rest
  • Exercise A4: Preacher ez-bar curl (narrow / supinated grip), 4 x AMRAP**, 2/0/X/0, 180 seconds rest

Talk about an intense workout!

This is technically a mechanical advantage drop set, as you are performing 4 different variations of the same exercise.

You start with your weakest grip (the narrow / pronated grip), and finish with the grip where you are strongest (the narrow / supinated grip).

By performing your 4 exercises in this order, you can use the exact same weight on all of your sets! How cool is that?

In my experience, this is one of the best routines you can use to increase the size and strength of your brachialis muscle.

If you have been performing too much biceps work, and not enough work for the brachialis, then this routine would be a great choice.

Conclusion | Bicep Giant Set Workouts!

Giant sets are one of the most effective training methods in the world – especially if you are trying to build big, strong biceps!

This isn’t just my opinion though – many of the world’s top bodybuilding coaches like Milos Sarcev, John Meadows, and Charles Poliquin use giant sets in their bodybuilding chest workouts.

If you are looking for a new routine to shock your biceps into growth, then let it be one of these 3 giant set bicep workouts.

They may be just what you need to take your training to the next level!

“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.”

Thank you for reading and I wish you the best of luck on your strength training journey!