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     Fitness Tips For 1/12/2011

Staggered Sets

After you have been training for a short time you will notice, that
you have body parts that are faster to show results, and conversely, 
you have body parts that take more time to develop. These are your 
denser muscle groups. A great way to deal with this issue is to use
the staggered sets principle.  
What is the staggered sets principle?

This is when a person integrates extra training of his weak body part 
within his regular workout. For example an individual who is working 
his chest but wants to also blast his calves would perform one calf 
set for each two or three chest sets he does. 

This would keep a pump in his calves for the full workout, but is 
also allows him to get in extra calf work without adding extra 
workouts just for that bodypart.

Staggered sets can help a lagging bodypart catch up with the rest 
of your body, in a short time period.

Sample staggered sets biceps workout 

Leg day (with extra bicep work)

Squat 3 sets of 8 to 10 reps
Preacher curl 1 set of 12 reps
Leg press 3 sets of 8 to 10 reps
Preacher curl 1 set of 12 reps
Leg extension 3 sets of 10 to 12 reps
Preacher curl 1 set of 12 reps
Stiff leg deadlift 3 sets of 10 to 12 reps
Preacher curl 1 set of 12 reps
Leg curl 3 sets of 10 to 12 reps
Preacher curl 1 set of 12 reps
Standing calf raise 3 sets of 8 to 10 reps
Preacher curl 1 set of 12 reps
Seated calf raise 3 sets of 12 to 15 reps
Preacher curl 1 set of 12 reps

Another great use for staggered sets is to ensure that one works
every part of one's body. Anyone who has parts of their bodies that 
they cannot stand to workout, should try the staggered sets principle.  
This method is especially successful for people who hate to exercise 
their abs. An example would be between each chest exercise, the 
individual should do one set of 25 stomach crunches. 
The staggered sets method is incredible for getting into shape. It 
may not sound like much, but people who try this method will see 
that it works very well. It is definitely worth considering. 

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Staggered Sets Principle Workout

Neither nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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