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Staggered Sets Defined

Staggered sets involve doing sets of a body part you want to train with increased intensity in between sets of other exercises throughout your workout.

Staggered Sets Training Tips

  • Example of Staggered Training Sets. If you felt your calves needed particular attention, you would go to gym, do a few sets of calves, then to Bench Presses, then a few more sets of calves, then Incline Dumbbell Presses, more calves, then Incline Dumbbell Presses, back to calves for a few sets, and by the end of a workout you will have done an extra 25 sets or more for calves, really adding to their workload.
  • Whilst you have used staggered sets to really blast a lagging body part, (in this case calves), in the next few days you could do your normal calf workout, and then train your calves with staggered sets again to really stimulate them thereafter.
  • Using Staggered Sets means that you can regularly sneak in exercises for a lagging body part, such as abdominals or calf work, without adding tedious sessions specifically for those body parts.
  • Beware that training frequency and volume for your selected body parts is not so great that it becomes tedious, otherwise overtraining could result.

Staggered Sets For Muscle Growth

Staggered sets offer variety to your programme and can also save you time. Be wary not to let your focus shift from your key body parts onto the body part for which you are using the Staggered Sets, however. Staggered Sets is one of several intensity techniques of the Power Training Principles.

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