Where high volume training is required.
Where supersets alternate between antagonist muscle groups or movements for each set, Staggered Volume alternates between antagonist muscle groups or movements after a series of sets are completed. This can be achieved in two ways.
Complete all sets for a specific exercise.
Used when a number of exercises are performed for each muscle group or movements. More commonly used with hypertrophy or sports performance based training.
A1. Bench Press (12),12,10,8 reps
B1. Bent Over Barbell Rows (12),12,10,8 reps
C1. Incline Dumbbell Press (12),12,12,12 reps
D1. Seated Cable Row (12),12,12,12 reps
Complete a set number of sets for a specific exercises and then alternate with the antagonists exercise before switching back to the first exercise and repeat.
Used when a high number of sets are performed for a single exercise. More commonly used with max strength based training.
A1. Bench Press (5,4,3),3,3,3 reps
B1. Bent Over Barbell Rows (5,4,3),3,3,3 reps
C1. Bench Press 3,3,3 reps
D1. Bent Over Barbell Rows 3,3,3 reps
E1. Bench Press 3,3,3 reps
F1. Bent Over Barbell Rows 3,3,3 reps