Do you suffer from scrawny arms or tiny calves?
Almost everyone, at one time or another, has found that one part of their body doesn't grow as quickly as they'd like. Maybe you don't like wearing shorts because your calves are too small. Or you avoid wearing t-shirts because your forearms look weak and frail (even though your biceps and tricpes are fine). If so, why not try staggered sets?
Staggered sets allow you to perform extra work for a weak bodypart without spending longer in the gym.
Here's how to do them...
Let's say that you wanted to improve your calf development. Next time you're training your chest, for example, instead of resting between sets, squeeze in a set of calf raises. So, you do a set of bench presses, then go straight over to the standing calf raise machine, and do a set for your calves. Then, rest for 30-60 seconds before going back to the bench press.
Continue doing this for each exercise, and by the time you've finished your chest workout, you'll have completed an extra 8-12 sets for your calves, without spending any longer in the gym.
Here are a few guidelines to help you get the most from this technique:
- Don't overdo it. Staggered sets once or twice a week is more than enough.
- Focus on one bodypart at a time (such as calves or forearms). Don't try to do too much at once, or you'll end up overtrained.
- Make sure to keep your energy levels up by using a carbohydrate drink while you train. Remember, instead of resting between sets, you'll be doing extra work for a 'stubborn' bodypart (such as your calves). This means you'll literally be forcing your body to do twice as much work as it normally does. All this extra work takes energy. And one of the best ways to avoid fatigue and keep your energy levels high is to drink Viper instead of water during training.
When you train hard, carbohydrate stored in your body (this is called glycogen) is used for energy. When you train hard on a regular basis, your glycogen stores start to run out. In the same way that a car only stores a limited amount of petrol, your body can only store a limited amount ofglycogen. Once glycogen runs out, your body then starts to use more protein and fat for energy. It gets this protein from the only place in your body that stores it - your muscles!
Use a carbohydrate drink during your next workout, and your body will use the carbohydrate in the drink instead of the carbohydrate stored in your body. This means you'll have more energy left for your next workout. You'll be preserving muscle too. If you normally feel tired and lethargic towards the end of the week or half way through a training session, you'll notice a big difference.
One other way in which carbohydrate promotes muscle growth is by lowering cortisol levels. Cortisol is known as a stress hormone. Although it has many roles in your body, one of its main functions is to break down muscle and burn it for energy. In short, if you're trying to build more muscle, a lot of cortisol isn't a good thing!
Japanese researchers have shown that when blood sugar levels drop during exercise, cortisol levels go up! However, when blood sugar levels are maintained (which you can achieve by drinking carbohydrate during exercise), cortisol levels remain normal.
Viper contains simple and complex carbohydrates for immediate and sustained energy release, BCAAs for added muscle protection and immune support, together with electrolytes for optimum rehydration. Viper will make you feel more alert, refreshed, awake and ready to tackle more intense workouts. Use it during your next training session, and you'll be able to train harder for longer, and stimulate new growth in stubborn muscles!
