FREE HYPERTROPHY TRAINING PROGRAM

GIANT
SETS
FOR
GIANT
ARMS
T HE 21 D AY—
500 REP CHALLENGE

BY MALCOLM GWILLIAM
www.SOURCEPERFORMANCE.com

THE ANTICIPATED
“HYPERTROPHY
MATRIX” RELEASES
JANUARY 7, 2018
 INTRODUCTION
I T D O E S N ’ T M A T T E R W H E R E Y O U G O I N T H E W O R L D , W H E T H E R I T ’S
BARCELONA, OR KELOWNA, YOU WILL FIND PEOPLE PERFORMING
T H E S A M E E X E R C I S E S , S E T S A N D R E P S F O R T H E S A M E B O DY PA R T S
D A Y A F T E R D A Y . 

You find coaches with the only significant changes in their programs being reps and
sets.

Is that all there is? Does bodybuilding just revolve around two or three variables? 

OF COURSE NOT.

I will admit it took me some time to come to terms with this. 

It wasn’t until I went through a major knee injury

during my freshman year playing Division I
college hockey (tore patella tendon, subluxed
knee cap, broken tibia) that made me question if
I was doing everything I possibly could be doing
to come back bigger, stronger, and leaner.

Now, I couldn’t have prevented the injury, but

I was experiencing poor results from physical
therapy and rehabilitation.

This sparked an interest for anatomy, physiology,

and ultimately strength training. I read research,
anatomy books, training articles, anything I Filming over 200 exercises for the biceps and
could get my hands on I tried to apply to the triceps with Charles Poliquin at his home in
healing process. But after 18 months and multiple Monument, Colorado in December, 2016.

surgeries later, I wasn’t progressing. 

© SOURC E P E R FO R M A N C E 2
 Every September our team would have a training camp where all the players
would come back to school and showcase what they did during the offseason. My
sophomore year one of my close friends from Nelson, BC came back looking like he
was chiseled out of stone. 

I R E M E M B E R I T C L E A R LY D U R I N G T E S T I N G : H E LO O K E D L I K E A
S U P E R H E R O . 

Being fascinated by his physique, I asked him what he did to get the results in such a
short amount of time. He said he started learning from Charles Poliquin at his Poliquin
Performance Institute in Chicago. I rushed home, called, and made an appointment
for an assessment that weekend. I drove from Michigan to Chicago and had my
assessment, programs designed, soft tissue treatment, nutrient IV’s, supplement
protocol, nutrition program—everything.

I WOULD GO BACK EVERY MONTH FOR SIX MONTHS STRAIGHT.

I RE TURNED THE FOLLOWING SEASON AND I WAS THAT GUY
E V E R Y O N E W A S T A L K I N G A B O U T . 

I transformed my body, changed my mindset on

training, nutrition, sleep, and supplements and went
on to have a pro career myself. 

When I realized I wanted to hang up the skates

and pursue a career in strength training, I made a
commitment to myself to learn and apply principles
from the brightest minds in strength, health, and
therapeutic education. 

Mastering the art and science of training

I TOOK THIS AS A WAKEUP CALL
periodization with the world's most successful
TO NEVER STOP MY BODYBUILDING
Strength Coach Charles Poliquin (Left) and 71
EDUCATION. I KNEW IF I WANTED TO time world record holder in Powerlifting Ed Coan
AVOID PLATEAUS IN GROWTH, THEN I (Right) in January 2015, in Honolulu, Hawaii.

M U S T N O T P L A T E A U I N M Y K N O W L E D G E . 

© SOURC E P E R FO R M A N C E 3
 I have attended over 40 educational seminars, internships, certifications and training
camps during that time to guarantee that I can provide the most reputable and
efficient information available. Charles Poliquin is now a close friend and colleague,
and someone I have dedicated my career too because of what he has done for me.

Today, there is no excuse for an inefficient training program. Clinical knowledge

is doubling every 18 months and there is more information available to us than
ever before. While I am forever a student of strength training, continuously trying
to expand my knowledge, and hone my expertise, there are a few things I have
learned over the past couple years that have required me to again evolve the way I
think about building muscle. These are reflected in this January’s upcoming 12 month
program: Hypertrophy Matrix: Progression with a Purpose.

THIS PROGRAM WAS MADE FOR YOU AS

MUCH AS IT WAS MADE FOR ME.

I have found that the more calculation in the

specific variables of programming will elicit
specific strength outcomes and superior results.
I maintain that professional programming to my
clients deserves the same attention to detail, and
meticulous thought, that I desire for myself.

AND THIS IS THE DE TAIL YOU DESIRE

T O O . I T ’S F O R T H O S E T H A T C R A V E
E F F I C I E N C Y A N D D E M A N D R E S U LT S . I T
IS FOR GOAL ORIENTED TRAINEES. IT
IS FOR ANYONE THAT IS READY FOR
CHANGE.

The program incorporates ways to elicit muscle

growth in a multitude of fashions. This program is
the pump that keeps giving. This is a sample of the

© SOURC E P E R FO R M A N C E 4
 quality and efficacy of the programming that will be found in January’s launch of the
Hypertrophy Matrix: Progression with a Purpose.

I have been so excited for January’s launch that I wanted to give out a sample of
what is to come through Giant Sets for Giant Arms. This is the type of comprehensive
strategy that I deem necessary for optimal growth.

THIS IS SOURCE PERFORMANCE.

It is clear as I enter my 9th year as a professional strength coach that
trainees are tired of bouncing around from program to program; they
demand and expect more out of their training endeavors. 

Source Performance’s motto of, “Results by Design, Not by Chance”

and our mission of, “delivering the highest value research based
training, nutrition, and supplementation protocols” was built with that
specific frustration in mind. 

THIS DIDN’ T HAPPEN BY ACCIDENT, BUT RATHER

THROUGH DILIGENCE, HARD WORK AND COMMITMENT
T O S TAY I N G T R U E T O O U R S TA N DA R D S A N D VA LU E S
OF THE HIGHEST QUALITY AND EFFECTIVE TRAINING

© SOURC E P E R FO R M A N C E 5
 THE SHORT ON GIANT SE T TR AINING
I WANT YOU TO KNOW THERE IS A MORE EFFICIENT ME THOD OF
T R A I N I N G T H AT W I L L G E T YO U R E S U LT S FAS T E R T H A N W H AT YO U
HAVE BEEN DOING. SO, HERE IT IS:

Welcome to the Giant Sets for Giant Arms: The 21 Day—500 Rep Challenge. This
is your taste of a 3-week program to developing massive arms using advanced
training variables. This program incorporates a definitive periodization model with
a classical hypertrophy method for optimizing muscular size. This is a similar model
to the mesocyles that will be featured in January’s launch of Hypertrophy Matrix:
Progression with a Purpose.

GIANT SETS W E R E C R E A T E D I N T H E 19 6 0 ’S B Y T H E ‘ F A T H E R O F
BODYBUILDING,’ JOE WEIDER AND FURTHER POPULARIZED IN
19 9 0 B Y I F B B P R O M I L O S ‘ T H E M I N D ’ S A R C E V . G I A N T S E T S A R E
A HYPERTROPHY TRAINING METHOD PERFORMED USING FOUR
OR MORE EXERCISES IN A ROW WITH MINIMAL REST PERIODS IN
B E T W E E N E A C H E X E R C I S E F O R A G I V E N B O D Y P A R T . 

Since the exercises performed are

for one specific muscle group the
most important stimuli for muscle
hypertrophy occur. The amount of
volume imposed on a muscle through
multiple exercises and angles, short
rest periods, high repetitions, time
under tension increasing muscular
damage, motor unit recruitment, and
cellular swelling. These factors are all
applied with this program. 

© SOURC E P E R FO R M A N C E 6
 THE CHALLENGE
THE SHORT ON GIANT SE T TR AINING
I want you to know there is a more efficient method of training that will get you
results faster than what you have been doing. So, here it is:
S O W H A T I S T H I S 21 D AY — 5 0 0 R E P C H A L L E N G E ? G I A N T S E T S P R O V I D E
A N A M A Z I N G A M O U N T O F V O L U M E . T H E C H A L L E N G E I S S I M P L E : 
Welcome to the Giant Sets for Giant Arms: The 21 Day—500 Rep Challenge.  This
is The
yourgoal
tasteofofthe
a 3-week program
first workout is to to developing
complete massive
3 rounds arms
of 10 repsusing advanced
for each exercise with
no more
training than a 20%
variables. This reduction in weight peraexercise.
program incorporates definitiveDo not increasemodel
periodization volume by
increasing
with setshypertrophy
a classical if you are unable
method to for
achieve the number
optimizing of reps
muscular size. with
Thisstrict
is a form,
similarthis
will impair
model to the recovery.
microcycles If you
thathave to featured
will be go belowin20% in weight
January’s fromofSet
launch 1 to Set 3 stop
Hypertrophy
the workout.
Matrix.

Once you are able to achieve this, add on a fourth set during your next workout.
Giant Sets are a hypertrophy training method performed using five or more
Again, try to complete all 4 rounds of 10 reps for each exercise. If you cannot
exercises
maintaininstrict
a row with
form minimal
stop rest
the set. periods
If you haveintobetween each
go below 20%exercise for from
in weight a given
Set 1 to
body part. 
Set 4 stop the workout.

Since
D OtheNexercises
O T I N Cperformed
R E A S E are
VO forL U
one
M specific
E B Y muscle
I N C R group
E A S Ithe
NG mostS Eimportant
TS IF Y stimuli
O U for
AR muscle
E
hypertrophy occur. The amount of volume imposed on a muscle through multiple exercises and
UNABLE TO ACHIEVE THE NUMBER REPS WITH STRICT FORM, THIS
angles, short rest periods, high repetitions, time under tension increasing muscular damage, motor unit
WILL IM
recruitment, andPA I R R swelling.
cellular E C O V EThese
R Y . factors are all applied with this program. 

On the third, fourth and fifth workouts, add the fifth set and try to complete all 5
rounds of 10 reps. If you cannot maintain strict form stop the set. If you have to go
below 20% in weight from Set 1 to Set 5 stop the workout.

If you are able to achieve this feat, you will have gone from 300 reps in your first
workout to 500 reps in your fifth workout in a 3 week duration. This is the volume
necessary for plateau busting arms gains.

A N D S I N C E W E C A N ’ T J U S T T R A I N A R M S E V E R Y D AY, I D E C I D E D
TO ADD IN THE CHEST & BACK AND LOWER BODY WORKOUTS TO
R E A L L Y M A X I M I Z E T H E T R A I N I N G E F F E C T S O F G I A N T S E T S . 

© SOURC E P E R FO R M A N C E 7
 TWH EE ESKHLY
O R MT IOC NR OGCI YA CNLT E SPE ET RTI RO DA II ZN AI NT GI O N
This is your weekly training split. This specific Giant Set routine is based on a 5-day
I want youfrequency
training to know there is afor
rotation more
theefficient
upper andmethod
lowerofbody
training that will
outlined getMicro
in the you Cycle
Periodization
results template. 
faster than what you have been doing. So, here it is:

You can to
Welcome tweak the days
the Giant Setsthat
for you train
Giant to suit
Arms: Theyour specific schedule
21 Day—500 and needs,
Rep Challenge.  This
but keep in mind five days between workouts is needed for full recovery before
is your taste of a 3-week program to developing massive arms using advanced
attempting to perform the same workout.  With the increase in volume your arms will
training variables. This program incorporates a definitive periodization model
be exposed to, along with the rest of your body, we need to facilitate the recovery
with a classical hypertrophy method for optimizing muscular size.  This is a similar
needed to allow for maximum growth.  
model to the microcycles that will be featured in January’s launch of Hypertrophy
Matrix.
L A S T LY, A N D M O S T O B V I O U S LY, T H I S P R O G R A M W A S D E S I G N E D
W I T H S P E C I F I C R E S U LT S I N M I N D — A D D I N G A N I N C H T O YO U R A R M S
Giant
I N 2Sets
1 D are
A Y Sa. hypertrophy
  training method performed using five or more
exercises in a row with minimal rest periods in between each exercise for a given
Withpart. 
body that being said, adhering as closely as possible to the programming laid out will
maximize results. 
Since the exercises performed are for one specific muscle group the most important stimuli for muscle
hypertrophy occur. The amount of volume imposed on a muscle through multiple exercises and
angles, short rest periods, high repetitions, time under tension increasing muscular damage, motor unit
recruitment, and cellular swelling. These3factors
- W E Eare
K all
M Iapplied
C R O with
C Y Cthis
L Eprogram. 

M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S A T U R D AY S U N D AY

LOWER CHEST & LOWER

ARMS OFF OFF ARMS
BODY BACK BODY

CHEST & LOWER CHEST &

OFF OFF ARMS OFF
BACK BODY BACK

LOWER CHEST &

OFF ARMS OFF OFF ARMS
BODY BACK

© SOURC E P E R FO R M A N C E 8
 W E E K S 1- 3 : G I A N T S E T S
YO U R P L A N S F O R W E E KS 1 - 3 , I N C LU D I N G W E E K LY M I C R O C YC L E
PERIODIZATION, EXERCISES, SETS, REPS, TEMPO, REST PERIODS, AND
EXERCISE DESCRIPTIONS. ESSENTIAL COMPONENTS OF THE PROGRAM:

T E M P O  SETS REST
For questions on how to read The Arms workout contains all A Giant Sets are done with minimal
tempo and apply it in the training series exercises. This means you amount of rest between agonist
programs read the Tempo Matrix perform all biceps exercises, rest exercises—roughly 10 seconds
Appendix. 90 seconds, and complete all or the time it takes you to get to
triceps exercises, rest 90 seconds, the next station. After you have
and repeat again for a total of completed all 5 exercises for a
3-5 sets. body part your rest periods range
from 90-180 seconds. Be sure to
T R A I N I N G F R E Q U E N C Y  The Chest & Back and Lower have a timer handy and time your
This program is a 5 day rotation Body workouts are designed with rests appropriately.
laid out in the Microcyle A and B series body part splits.
Periodization Template Complete all sets of the A series
first before moving to the B series. 

EXERCISE SELECTION
Specific exercises overload
WORKOUT PROGRESSION specific ranges of the strength
Increase the amount of sets by 1, REPS curve. To reach your full potential
once you are able to complete 3 You will see repetition brackets of in strength and size gains you
sets of 10 reps for every execise— 8-10 for every exercise. The goal need to train all ranges of the
up to a total of 5 sets. is to shoot for 10 reps every time. strength curve, which is the goal
Be sure that your reps do not fall of Giant Set training. Additionally,
out of this bracket and if you have hand and foot positions determine
to drop the weight below 20% greater recruitment of specific
from set to set stop the workout. muscles. 
PROGRESSION
OF LOAD
Once you are able to complete
5 rounds of 10 reps, increase the These training variables come together even more effectively over the course of
weight and start over. a 12 month period-the January launch of Hypertrophy Matrix: Progression with a
Purpose will expose you to loading parameters using a scientific approach that
maximizes size and strength.

© SOURC E P E R FO R M A N C E 9
 T EMPO MAT RIX APPENDIX
One of the most underrated training variables is time under tension (tempo).  Tempo
training dictates the exact number of seconds for each movement of an exercise and
is associated with training specific strength qualities. 

S P E C I F I C T R A I N I N G Y I E L D S S P E C I F I C R E S U LT S .

Tempo training cannot be overlooked - especially when its  main benefit is to help
you break through frustrating plateaus. The best way to understand how tempo works
is by using the tempo matrix.   

TEMPO MATRIX

The tempo matrix is a sequence of 4 numbers that represent the time spent in each
lifting position. An example: 4-0-1-0

The first number (in this case, 4) is the eccentric component (aka when you lower
the weight) of the lift.

The second number (in this case, 0) represents a pause at the bottom of the
eccentric (lowering) component.

The third number (in this case, 1) is the concentric component (aka the actual
lifting of the weight) of the lift, you may see an X in this column, it represents an
explosive concentric.

The fourth number (in this case, 0) represents a pause at the top of the concentric
(lifting) component.

If you were doing a close grip bench press for 6 reps at a 4-0-1-0 tempo it would
take you four seconds to lower the bar to your chest, no pause in the bottom position,
one second to press upwards, no pause at the top, repeated for 5 more reps. The

© SOURC E P E R FO R M A N C E 10
 total amount of time under tension per set is 30 seconds (5 total seconds x 6 reps)
representing a functional hypertrophy strength quality being trained.

CHOOSING HOW TO DEVOTE THE TIME UNDER TENSION DURING A

R E P W I L L H E L P D I R E C T T H E R E S U LT S O F T H E T R A I N I N G .  

BONUS: PRIMER ON SUPPLEMENTATION:

Because I am asking you to maximize hypertrophy in as short a time as possible,

I  feel it is necessary to skillfully align your dietary intake and supplementation to
fully support the metabolic and mechanical damage imposed on the musculature. If I
didn’t provide this information for you, I can’t expect you to get the best results. 

Since the way that sarcoplasmic hypertrophy creates an increase in muscle mass by
an increase in the volume of fluid in the muscle cell, we want to take full advantage of
the muscle building process. Giant Set training provides an opportunity to maximize
the anabolic and anti-catabolic nutrients that are ready for uptake from our blood
into skeletal muscle.

Located in the Peri-Workout Supplementation Appendix is a sample list of pre, intra,

and post workout supplementation that will directly complement and accentuate the
specific type of training unleashed by Giant Sets.

© SOURC E P E R FO R M A N C E 11
 PERI-WORKOUT
SUPPLEMEN TAT ION APPENDIX
Unfortunately, there is not a one-sized fits all approach to supplementation. However,
there are specific supplements that should be considered to support the specific
phase of training and packing an inch on your arms. Below is a scope of supplement
suggestions that are effective during the type of training Giants Sets for Giant Arms
dictates. These are supplements that I use and have been advocated by the foremost
authorities on maximal hypertrophy training, such as Milos Sarcev.

Peri-workout is a term used to describe the nutrients you consume before, during and
after a workout. 

THIS PERI-WORKOUT SUPPLEMENTATION APPENDIX WAS CREATED

WITH THE END OUTCOME IN MIND. ADDING 1 INCH TO YOUR ARMS
I N 21 D AY S .

PRE-WORKOUT (30 MINUTES PRIOR TO TRAINING)

The two main drivers of pre workout nutrition are:
1. Prime your central nervous system for the training ahead. 
2. Create an anabolic/anti-catabolic cascade for accelerated muscle growth.

INTRA-WORKOUT (DURING TRAINING)

Intra workout supplementation is the most important time to fuel your body with the
proper nutrients necessary to support the effects of the mechanical and metabolic
trauma caused by Giant Set training.

P O S T - W O R KO U T ( I M M E D I AT E LY A F T E R T R A I N I N G )
Post workout supplementation provides an opportunity to further supply the body
with proper anabolic/anti-catabolic nutrients to aid in recovery. The correct fuel
can create a super-compensation affect where the body stores more nutrients in the
trained muscle fibers than it previously had. This is a survival mechanism. These stored
nutrients are what create hypertrophy.

© SOURC E P E R FO R M A N C E 12
 SUPPLEMEN TAT ION RECOMMENDAT IONS

PRE-WORKOUT INTRA -WORKOUT POST-WORKOUT

(30 MINS PRIOR TO TRAINING) (DURING WORKOUT) ( I M M E D I A T E LY A F T E R T R A I N I N G )

10g Essentials Amino Acids 10g Essentials Amino Acids 40g Hydrolyzed NZ Whey or Beef
Protein Isolate

1200mg Alpha GPC 10g Branched Chain Amino Acids 30-50g HBCD

1g Beta Alanine 1g L-Carnitine 10g Creatine Monohydrate

3g Citrulline Malate 30-50g HBCD 10g Glutamine

5g Creatine Monohydrate

1g L-Carnitine

2g Himalayan Salt

10-30g HBCD

© SOURC E P E R FO R M A N C E 13
 GLUTAMINE:
Is the most abundant free-form
amino acid in human blood. It has
SUPPLEMEN TAT ION a variety of biochemical functions
such as protein synthesis, cellular
GLOSSARY energy, and lipid synthesis. It has
CITRULLINE MALATE: also been shown to support the
Plays an integral role in increas- immune system during stress.
ing blood flow to the working
muscles as well as helping to
get rid of “waste products” like
ammonia that accumulate in the
body during exercise that can
make you feel sore and achy
H I G H LY B R A N C H E D
for days after.
A L P H A G LYC E R O P H O S - C YC L I C D E X T R I N (H BC D):
PHOCHOLINE (GPC): HBCD is a carbohydrate source that
Alpha GPC works primarily by has a relatively high molecular weight
delivering essential choline to and low osmolarity which speeds up
the brain. Alpha GPC’s benefits gastric emptying. The increased rate
include memory enhancement, of gastric emptying means it reaches
neuroprotectant, mental stimula- the small intestine faster, enabling
tor and mood enhancer.   CREATINE absorption into the bloodstream.
MONOHYDRATE:
Is produced in the body and re-
cycles ATP to aid cellular func-
tion during stress, primarily in
muscle and brain tissue. It also
has performance enhancing
benefits for strength production.

BE TA ALANINE: L-CARNITINE:
Is a molecule that helps buffer Plays a crucial role in helping your
lactic acid in the muscles. This body use fat as an energy source as
supports performance lasting well as boosting hormones that help
longer than 60 seconds. you recover faster from exercise.

ESSENTIALS
AMINO ACIDS:
Are the building blocks of
protein that cannot be made by
the body. As a result, they must
be obtained from the foods we
BRANCHED CHAIN eat to support healthy cell and
A M I N O A C I D S ( B C A A ’S ) : muscle growth and repair.
Are the building blocks of muscle. WHEY ISOLATE:
BCAA’s contain three of the nine Easily digestible and highly bioavailable
proteinogenic essential amino acids. protein derived from cows milk. It has
Leucine, Isolenice and Valine are a high concentration of the Branched
anti-catabolic agents because they Chain Amino Acids and a complete
prevent muscle breakdown from mus- Essential Amino Acid profile.
cle trauma. Metabolically, BCAA’s
promote protein synthesis, synthesis
of neurotransmitters, and
energy production.
 R E S U LT S C O M E
BY D E S I G N
N O T BY C H A N C E
BEST OF LUCK IN BUILDING MASSIVE ARMS USING
THE GIANT SE TS TRAINING SYSTEM