Staggered Volume Training

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Staggered Volume Training

This little gem was designed by an exercise physiologist named Douglas Christ over a decade ago. He claimed—and probably still does—that it’s the best program for maximizing growth hormone release. I wasn’t sure about that claim when he first made it, and I’m still not sold. However, what I do know is that it’s an excellent way to pack on some muscle mass when stuck in a rut, particularly when you have been pounding away at more heavy duty, low rep style routines.

Here are the three factors to making this program work:

Always perform full-body workouts 3 days a week.
Pick one exercise for each bodypart. The exercises selected should be “bang-for-your-buck” ones—exercises that work a lot of muscle groups at once.
Perform a high volume of work. Depending on your fitness and strength level, you want to perform 8 to 12 exercises for 12 to 16 reps each. Also—and here’s the kicker—perform all sets in “jump-set” fashion, alternating exercises for antagonistic bodyparts after 4 sets have been performed on a particular exercise. For instance, after you have done 4 sets for your chest, do 4 sets for your back, then go back to 4 sets for your chest, and continue in this manner until all prescribed sets have been performed for the exercise.
Okay, here’s what 2 programs look like. The first one is for beginners—or anyone not conditioned to full-body workouts—and the second one is an advanced program.

Beginning Staggered Volume Training

Perform the following program 3 non-consecutive days a week

Leg Presses – 4 sets of 12 to 16 reps
Lying Leg Curls – 4 sets of 12 to 16 reps
Leg Presses – 4 sets of 12 to 16 reps
Lying Leg Curls – 4 sets of 12 to 16 reps
Incline Bench Presses – 4 sets of 12 to 16 reps
Wide Grip Chins – 4 sets of maximum number of reps
Incline Bench Presses – 4 sets of 12 to 16 reps
Wide Grip Chins – 4 sets of maximum number of reps
Barbell Curls – 4 sets of 12 to 16 reps
Bench Dips – 4 sets of 16 reps
Barbell Curls – 4 sets of 12 to 16 reps
Bench Dips – 4 sets of 16 reps
Lateral Raises – 4 sets of 12 to 16 reps
Incline Sit-Ups – 4 sets of 20 to 30 reps
Here are a few more pointers to get the most out of this program: 1. Don’t approach muscular failure except on the last rep of the last set of each exercise. 2. Use approximately 50-60% of your one-rep maximum—this should keep the intensity at the right level. 3. Take at least 1 minute between sets; any less and you will become too fatigued. Don’t take more than 2 and a ½ minutes between sets; any more and you won’t be working your muscles hard enough.

Advanced Staggered Volume Training

This program is for those of you who are already at a high level of strength and muscle development or it can be used after training on the beginning program for a couple of months.

Monday and Friday

Squats – 4 sets of 12 reps
Stiff-Legged Deadlifts – 4 sets of 12 reps
Squats – 4 sets of 12 reps
Stiff-Legged Deadlifts – 4 sets of 12 reps
Squats – 4 sets of 12 reps
Stiff-Legged Deadlifts – 4 sets of 12 reps
Incline Barbell Bench Presses – 4 sets of 12 reps
Wide Grip Chins or Lat Pulldowns – 4 sets of 12 reps
Incline Barbell Bench Presses – 4 sets of 12 reps
Wide Grip Chins or Lat Pulldowns – 4 sets of 12 reps
Incline Barbell Bench Presses – 4 sets of 12 reps
Wide Grip Chins or Lat Pulldowns – 4 sets of 12 reps
Barbell Curls – 4 sets of 12 reps
Lying Dumbbell Triceps Extensions – 4 sets of 12 reps
Barbell Curls – 4 sets of 12 reps
Lying Dumbbell Triceps Extensions – 4 sets of 12 reps
Standing Overhead Presses – 4 sets of 12 reps
Hanging Leg Raises – 4 sets of 20 to 30 reps
Wednesday

Leg Extensions – 4 sets of 20 reps
Lying Leg Curls – 4 sets of 20 reps
Leg Extensions – 4 sets of 20 reps
Lying Leg Curls – 4 sets of 20 reps
Flat Dumbbell Bench Presses – 4 sets of 16 reps
Bent-Over Rows – 4 sets of 16 reps
Flat Dumbbell Bench Presses – 4 sets of 16 reps
Bent-Over Rows – 4 sets of 16 reps
Dumbbell Curls – 4 sets of 16 reps
Skullcrushers – 4 sets of 16 reps
Dumbbell Curls – 4 sets of 16 reps
Skullcrushers – 4 sets of 16 reps
Dumbbell Curls – 4 sets of 16 reps
Skullcrushers – 4 sets of 16 reps
Seated Overhead Dumbbell Presses – 4 sets of 16 reps
Incline Sit-Ups – 4 sets of 20 to 30 reps