You’ve been training the same for a few years, right? Weights, sets, and reps can be increased, and you can mix up a few different exercises. But in general, it’s the same every week. You attack a part of the body. You do a series, you wait 2-3 minutes. Do another series. You wait 2-3 minutes. You can complete 10, 15 or 20 series.

Our bodies are remarkable creations. They quickly adapt to stress. Your training becomes incredibly consistent over the years, and your body is going to adapt. This could explain why no matter how hard you lift, the changes in your body become minimal over time. Growth is measured in millimeters, not inches, after you’ve trained for a few years.

Recently, professional bodybuilders have discovered a new training method that has done wonders in helping athletes like Gustavo Badell, Dennis Wolf, Silvio Samuel and others reach new levels of muscularity and size, even after being established professionals for years. They have been wearing giant outfits.

What is a giant set? It is a simple training method. The trainer will complete 5-10 sets for one body part with little or no rest between sets, switching between various exercises. For example, a giant set for the chest could look like this:

• One set of flat bench presses, 8 reps

• Jump to the next bench and immediately complete 8 reps of the incline dumbbell bench press

• Jump on the dip rack and complete 12 dips with your bodyweight

• Jump onto the incline bench and complete 8 reps of the incline bench press

• Jump to the ground and complete 12 push-ups in slow motion

• Jump onto the incline bench and complete 15 dumbbell fly reps

• Move to the cable crossing machine and complete the set with 20 slow pec fly crossings

You then collapse to the ground and catch your breath after these five minutes of hell. Pick yourself up. Take a drink. Wait 3 to 5 minutes for your heart rate to return to normal. Then you do it again!

Of course, there are some limitations to this training approach. Crowded gyms don’t always allow for this equipment monopoly. Also, the ego can take a hit, as lack of rest means less weight will be used. You’ll probably only be able to complete three of these “cycles” initially, but that will increase to 6 or 8 as you get better conditioned.

Giant sets force more blood into the muscle than you’ve grown accustomed to in your years of training. They’ve worked for professionals to break deadlocks, and they just might work for you. Try them as part of a complete weightlifting routine, and you just might find that you can surprise your body to grow!