Staggered Sets Workout
Staggered sets have been around since the 1940's it has been used periodically by most competitive bodybuilders at some time or another. Staggered sets are a time-efficient method to train major muscle groups and any other lesser or unrelated group of muscles in the same workout.
All bodybuilders fall into the trap of training their favorite body-part and start to forget about the least favorite body-part. Staggered sets is a good way to deal with the problem so that you will be forced into training smaller or less significant body-parts with good results.
The options are endless when it comes to creating your own staggered set program or routine that you want to do. Just one example from many is the thigh-bi workout. This means you would so a set of squats which would immediately be followed by doing a set of D/B curls, just like supersets.
The staggered set would then be repeated 3 or even 5 times depending on your training routine and your objective. As mentioned above there are countless variations when doing staggered sets. From doing a set on 2 major body-parts followed immediately by doing 1 set of calves or forearms or even biceps, take a 90 second rest and then repeat.
To demonstrate exactly how staggered sets would look like on a training routine we have listed a back-abs-calf staggered set workout below. Do not rest between the different movements done on each set. You only rest 90 seconds after each set.
Staggered Set for back-abs-calves set 1:
Single-arm D/B rows (left side) 8-10 reps or failure
D/B bench crunch 12-15 reps
Standing one-legged calf raises (left side) 12-15 reps
Staggered Set 2:
Single-arm D/B rows (right side) 8-10 reps or failure
Leg raises off a bench 12-15 reps
Standing one-legged calf raises (right side) 12-15 reps
Staggered Set 3:
D/B pullovers 8-10 reps
Plank hold for 30 seconds
Single-legged seated calf raises (left side) 12-15 reps
Staggered Set 4:
D/B reverse flys 10-12 reps
Oblique crunches 12-15 reps on each side
Single-legged seated calf raises (right side) 10-15 reps