Flex_USA_JulyAugust_2017_2

LIFT
TRAINING STYLES
part. For example, complete
one set for abs between
every two sets for arms, and
after 12 sets for bi’s and 12
for tri’s, you’ll also have
cranked out 12 for abs. This
is the classic method of
staggering.
Between Exercises
Perform one set for a smaller
body part between exercises
for larger body parts. For
example, throw in a wrist
curl set after completing
every leg exercise, and over
the course of a workout
consisting of four exercises
for quads and three for hams,
you’ll squeeze in seven
sets for forearms, almost
without noticing.
FAST BUT
NOT FURIOUS
As with other types of
multitasking, staggered
sets save time. By filling
in some of your rest
periods with work, you
can reduce the length
of workouts. But
perhaps the greater
advantage is the
reduction in tedium.
Face it, some exercises
are boring. Most of us
would rather be doing
heavy incline presses
than knocking out
another high-rep set of
leg raises. This is why
too many of us focus
more on the former than
the latter. By staggering
work for calves, abs,
and forearms as well
as cardio, you don’t
have to slog through a
focused routine for
those areas. In essence,
you trick yourself into
doing the work you might
have been tempted to
skimp on or skip.
There are potential
pitfalls to staggering.
First, if done incorrectly
it can rob valuable
recovery time and
strength from one or
both areas. To prevent
this, stick to our
prescriptions for
staggering calves with
upper-body muscles,
forearms with lowerbody
muscles, and abs
and cardio with
anything. Staggering can
also reduce your focus.
But this often depends
on the workout. If you’re
pyramiding up to a
personal best in the
squat, don’t crank out
sets of hanging leg
raises between every
two sets.
Finally, whenever
you pair two different
exercises, there may be
logistical issues. It can
be difficult to keep dibs
on two gym stations.
With staggering, this
is compounded by the
fact that you may be
doing multiple sets of
one exercise before one
set of another, and,
because you’re working
diverse body parts, the
stations may be far
apart. Sometimes
you can do both in the
same spot. Other times,
because you won’t have
a lot of time to wait,
prepare to change it up.
If you were staggering
in standing calf raises
but someone has
staked a claim on the
machine during your
absence, switch to a
different calf exercise.
STAGGERED
SETS BASICS
Train a smaller body part
during rest periods while
working a bigger body part.
Make certain the smaller
body part isn’t stressed
during compound exercises
for the larger body part.
Abs, calves, forearms,
and cardio are the best
candidates for staggered
sets.
STAGGERED
SETS TIP SHEET
The classic method of
staggering is to alternate one
set for the smaller body part
between every two or more
sets for the larger body part.
Try to plan combinations
that you can do in the same
area. For example, dumbbell
flyes and crunches can be
done on the same bench.
Don’t stagger if you need
the rest period to recover
from an exhausting set.
Superset with
Superset with
PER BERNAL
70 FLEX | JULY/AUG ’17