Note: The whole staggered sets idea is so simple, yet so effective.
A little more on staggered sets:
But first, an important note from the Weider Research Clinic:
Editor's Note - For well over a quarter of a century Weider publications and the Weider Research Clinic have pioneered and developed scientific principles of benefit to the sport of bodybuilding and power training. So many of the principles now taken for granted by the younger bodybuilders are the result of painstaking research by Joe Weider and the Weider Research Clinic.
We feel that it's important for the sincere young bodybuilder to know more of the history of his sport and the training principles that have helped make the modern day physique champion the best developed man in history.
With this in mind, the editors have decided to publish some of the articles that first advanced many of the theories we now enjoy. We hope you'll discover, as we have, that wisdom needn't be sophisticated to be worthwhile and that many of the most useful gifts come in simple packages.
One of the most experienced writers in the field of physical culture and an early Weider Research Clinic writer was Charles Coster. His straightforward presentation of a rather basic Weider weight training principle first presented several years ago should make interesting and useful reading. Maybe you've forgotten about it; well, now is the time to get reacquainted and benefit from its usefulness.
Don't be blinded by the dust on the manuscript.
If a poll was taken on the most disliked exercise in the book and another poll was taken on the most important, the result would probably be the same. No single exercise does so much good as the squat yet none is more agonizing in performance than the squat.
First, let's consider its positive aspects. Why are squats so important?
For one thing, the squat directly influences one of the largest and most powerful muscle groups in the entire body, the legs. By its very action, it not only strengthens and develops the thighs but works the entire hip area as well.
Powerful legs add greatly to endurance and weight gains. By squatting, you are forced to breathe heavily. The forcible expansion and contraction of the chest helps build great lung power and increases the size of the chest. The arms and shoulders also seem to benefit from the blood that's flushed into the area.
It's clear to see why the squat is considered the best single exercise for building muscle mass and power.
Just look at the thigh development of such great champions as John Grimek and Reg Park. Grimek's thigh control is nothing short of phenomenal. He seems to have complete control of all the heads of the quadriceps. Just standing there, he can make his thighs writhe like coiled snakes.
On the other hand, Reg Park has the unique control of placing his hand on his huge thigh and shaking the muscle then stopping the movement to reveal new facets of thigh structure.
Both these men are the products of heavy squatting. Both have great leg development. Both have great chest and shoulder development, and both have great strength. Undoubtedly, squats have been the greatest single initiative to response in their respective routines.
Pages could be written up on those who have benefitted from the use of squats, but this would be a waste. I'm sure that most of you are aware of the values of squatting if you've been training for any length of time at all.
I'm also sure that most of you are also experienced in the "horror" of the movement as well. "Horror" is a strong word but to many, I know, that description might be less than adequate. Since the squat influences so many areas of the body, it stands to reason that a great many portions of the body are forced to work. For this reason, it proves to be exhausting. It gets to be something to be dreaded. On those leg you get so you move toward the squat time with head bowed. It's one of those necessary ordeals. I have known many who fiddle around all over the place, hoping that if they ignore the thing it might just go away.
It won't.
You need squats and wishing won't do away with the need.
For years bodybuilders have experimented with the placement of squats in their routines. Some would place them at the beginning of a workout so they could tackle the blasted things while they were fresh. That was great if you didn't have anything else to do. But what about the rest of the program?
Chances are, if you had a good thigh workout you were too beat to complete a worthwhile workout.
Some have placed squats at the very end of the program so that they wouldn't interfere with the first part of the routine. Of course, if you had a good workout up till that time, you would probably be too tired to put out the energy required for a strenuous squat program.
What could be done?
The answer must be complex, or so it was believed.
The Weider Research Clinic went to work on the problem. As we do with so many training problems we grapple with, we first analyzed it on paper. In other words, we want to "see" what our adversary looked like. We then would write out answers which would ultimately be tested by experienced bodybuilders. There's no hit or miss basis for any training principle you ever see advanced by our clinic. Only the most scientific approach is ever used, this is why we offer results.
Analyzing our problem we came up with these points:
1) We have to turn an unpleasant task into an exhilarating exercise.
2) We have to streamline the flow of physical energy.
3) We have to find a way of redistributing large doses of muscle ache (which is also mental fatigue) so that the average bodybuilder can cope with it.
Any exercise that leaves the bodybuilder unhappy, frustrated and tired must be revised at all costs. If the condition is left unattended, the bodybuilder might someday end up discarding the exercise completely. This must never happen - not with squats.
After months of experimentation we almost stumbled upon the answer. It seemed to simple to work, but it did.
While debating the point at the gym one evening, Joe Weider came in for his workout. As usual he was in a hurry and was soon blasting through with his customary drive.
"Got an appointment in an hour," said Joe, "guess I'll have to cut everything in half."
He did just that. He started with squats but cut the sets of each exercise exactly in half and finished a little ahead of schedule. Since Joe takes advantage of every minute he can get at the gym, he decided to throw in some extra sets of squats. When he was through he looked over at us and said:
"Well, at least I finished my squat program."
It seemed to hit us all at the same time. Joe had completed his squat program and had plenty of energy to spare.
"It now seems so simple," said Joe while he was showering. "Instead of trying to push through the ugly prospect of doing set after set of squats, you can stagger the sets through the workout."
Joe left us with instructions to follow up on this premise and report the findings to him.
Naturally this took months of testing but the results were gratifying to say the least. We found that the "Weider Staggered Set" principle allowed us to complete all our sets of squats without any loss of energy. In fact our energy increased and we were able to increase the poundages we had once considered our limit. By using heavier weights we got greater muscle response from every portion of our bodies. Joe then authorized the publication of this dynamic new Weider training principle.
The Weider Staggered Set Squat Principle
As we noted earlier, we draw up "battle plans" in order to attack our training problems the best way. Let's take the findings the same way:
1) Staggered sets are for use with exercises whose multiple sets make too great a demand on the body if done all at once - the squat, for example.
2) Staggered sets minimize the mental and physical fatigue on the body.
3) To perform them, you alternate a set of two of the exercise in question with the exercises for the other bodyparts. If you're not on the "split system" for example: 8 sets of 10 reps with heavy weights is a good squat workout. Start out with 2 sets of squats, then work arms (your legs will be resting while you do). Squat for another 2 sets, then work shoulders; squat 2 more sets, then work waist. Another set of squats, then work your chest. Do a final 2 sets of squats followed by back work.
Now just watch those thighs take on new and startling proportions. Naturally, the rest of you will respond equally well and you'll find your legs will keep pace with the rest of your physique.
Enjoy Your Lifting!
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