Flex_USA_JulyAugust_2017_2

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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
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