A very efficient way of getting a big bicep is to stagger it into your shoulder routine. What is a stagger set? It is when you perform small sets of a smaller muscle group in between the workout of a larger muscle group. For example when doing a shoulder routine. Simply add one set of bicep curl in between each shoulder exercise. That is an example of a stagger set

This way you can train your shoulders effectively and “sneak” in some extra work for your lagging muscle group which in this case is the bicep muscles.

To make your bicep bigger you need to train them more than once. The biceps are a small muscle and recover rather quickly. So if you want them to be fully developed you need to find some way of training them more often without over training them.

The problem is that sometimes there simply isn’t any room for an extra bicep workout day. So with that in mind what can we do?

Well what you do is stagger the bicep muscle with the shoulder muscle. This way you don’t have to waste extra days training your biceps. However with staggered sets you can at the same time train it more as you work on your shoulder muscles efficiently

I am sure your wondering how you are going to do this staggered set workout. Well I will show you how to do it below. Bicep shoulder stagger is going to a great tool for your new bicep growth.

Military press 4 sets 6, 8, 10, 10

Bicep dumbbell curls 2 sets 12, 12

Dumbbell shoulder presses 4 sets 10, 10, 8, 8

Bicep dumbbell curls 2 sets 12, 12

Upright row 3 sets 8, 10, 10

Bicep dumbbell curl 1 set 20

Lateral raises 4 sets 12,12,12,12

Inclined dumbbell curls 2 sets 10, 10

Reverse shoulder raises 3 sets 10, 10, 10

Hammer bicep curls 2 sets 10, 10

So now you can see how a bicep workout can be filled into a shoulder workout. You actually complete 9 sets for the bicep muscle without sacrificing your shoulder routine. Be sure to finish each exercise before you move to the other. Remember that you are not trying to super set biceps with shoulder training. So finish the 4 sets of shoulders for example then complete the 2 sets for bicep then move one. Rest 2 minutes in between each set and another 2 to 3 minutes in between whole moves.

And in summary staggered sets will develop a bigger and more powerful bicep and shoulder muscle group stick to the plan I just gave you and bigger arms will be yours in no time at all

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