Staggered Sets

[danbo]

What are you thoughts on staggered sets? I am thinking of doing them for my chest exercises as my chest muscles are weak.

 

[HunterUk]

Excuse my ignorance but what are staggered sets? Havn't come across the term before

 

[danbo]

Excuse my ignorance but what are staggered sets? Havn't come across the term before

Stagggered Sets

Peforming a large number of sets (usually more than 10) but splitting them up (staggering them).

E.g. Do 3 Sets of Bench press

Then do another exercise.

Do 3 more sets of bench press

etc...

 

[musketeer]

I like to do them, but for completely different bodyparts, like with Squats & Bench or Dips & Chins, I'll do a set of Squats, rest 90 seconds and do a set of Bench, 90 secs rest and back to squats,

Or like this for a total body Squat-Bench-Dead workout: (working sets in bold)

10 min warmup:
Squat 10 x 45
rest 30 secs
Squat 8 x 135
rest 30 secs
Squat 185 x 6
rest 60 secs
squat 225 x 4
rest 30 secs
bench 45 x 12
rest 60 secs
squat 275 x 3
rest 30 secs
bench 95 x 10
rest 60 secs
Squat 315 x 5
rest 60 secs
Bench 135 x 8
rest 60 secs
Squat 315 x 5
rest 60 secs
Bench 185 x 5
rest 60 secs
Squat 315 x 5
rest 60 secs
Bench 225 x 3
rest 60 secs
Deadlift 135 x 10
rest 60 secs
Bench 250 x 5
rest 60 secs
Deadlift 225 x 6
rest 60 secs
Bench 250 x 5
rest 60 secs
Deadlift 275 x 3
rest 60 secs
Bench 250 x 5
rest 60 secs
Deadlift 315 x 3
rest 60 secs
Deadlift 365 x 2
rest 90 secs
Deadlift 415 x 6
rest 120 secs
Deadlift 415 x 6
rest 180 secs
Deadlift 415 x 6
10 min Warmdown & stretching

 

[HaZaRDouZ]

good info muskateer, K to you