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05-20-2011, 04:55 PM #61
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05-23-2011, 09:56 AM #62
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05-23-2011, 10:10 AM #63
- Join Date: May 2007
- Location: Scottsdale, Arizona, United States
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Fair enough. I've gotta tell you though- just as an example- I've seen VERY few people acquire significant calf size without INSANE amounts of time working on calves. You've gotta consider the cost/benefit ratio. Lou Ferrigno opted calf implants BTW.
So if you think it's worth your time to spend 3 hours a day on calf training, I guess I'd say to go for it.
Charles Staley
Staley Performance Institute
Seek It. Learn It. Live It
O: (602) 453-5567
http://www.StaleyPerformance.com
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05-23-2011, 10:32 AM #64
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05-23-2011, 10:35 AM #65
- Join Date: May 2007
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05-23-2011, 10:37 AM #66
- Join Date: May 2007
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05-23-2011, 08:55 PM #67
thanks for the reply,
i guess the issue i was trying to explore is what is most efficient for a drug free trainee in terms of building a good physique. Almost a SS type routine compared to a higher volume routine, and what gives better results in the long run. Much of what i have seen recently is a move towards getting stronger as a focus, for example on statement i see is "train like a powerlifter and eat like a bodybuilder" as an optimal way of gaining muscle.
Edit: Bro i just checked previous posts and this question had already been addressed, ignore post!Last edited by longshankman; 05-23-2011 at 09:00 PM.
If its yellow let it mellow, if its brown flush it down, maybe
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05-24-2011, 02:16 PM #68
- Join Date: May 2007
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05-24-2011, 03:04 PM #69
Staley my dream is to become a bodybuilder and I've done numerous workouts upper/lower split, full body routine, 5 day split, etc. I'm 18 years old, 170 lbs, and 5'10. For me to start bodybuilding would you suggest a full body routine for 1-2 years to build up muscle, mass, and to build up my core? For instance I would do All Pros routine or something like that. Then after my 1-2 years of doing a full body routine and gaining much size what do you suggest I do? Remember I want to be a bodybuilder so after getting this big strong body frame what would you suggest I do? I'm thinking about after hitting 205 lbs to move on to another routine so what do you suggest?
Orthopedic Murse - Lifting Patients For a Living
Lifetime Natty And Will Forever Remain That Way
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05-24-2011, 03:28 PM #70
- Join Date: May 2007
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05-24-2011, 03:34 PM #71
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05-25-2011, 07:32 AM #72
Coach,
I have a couple of questions on EDT for MxS.
First, if the appropriate load was used on Day 1, how many doubles would you expect a trainee to get on the first go? If it were too heavy would you lower the weight or keep cracking at it if they only got 5 doubles?
Second, the timing in the writeup for Day 2 seems a bit off. 3 minute rests in 15 minutes won't give you 7 singles. Is there something I'm missing here?
Also, how many movements at a time would you suggest applying the method to?
EDIT: Just so others know what I'm talking about that don't already:
http://www.staleytraining.com/articl...evelopment.htmLast edited by DoubleBladedAxe; 05-25-2011 at 08:20 AM.
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05-25-2011, 10:45 AM #73
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05-25-2011, 10:48 AM #74
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I have this concept that you should be able to get a max of 14 sets, but a minimum of 7. Therefore, if the load does not permit at leasy 7 sets, it's too heavy. If it permits 14 sets, it's too light.
The timing thing is a typo- it'll take 21 mins
Apply this to one movement per session
Charles Staley
Staley Performance Institute
Seek It. Learn It. Live It
O: (602) 453-5567
http://www.StaleyPerformance.com
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05-25-2011, 12:44 PM #75
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05-25-2011, 03:27 PM #76
- Join Date: May 2007
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Sorry boat, I was sure I'd replied to this.
I like sprinting and lifting same day, and ideally same session, in that order. This leaves "true" rest days in between training session.
I like your exercise list save for the machine exercisesCharles Staley
Staley Performance Institute
Seek It. Learn It. Live It
O: (602) 453-5567
http://www.StaleyPerformance.com
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05-25-2011, 06:58 PM #77
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05-26-2011, 01:08 PM #78
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06-12-2011, 12:59 PM #79
I feel like I chose too light of a weight for some of my PR zones. For example, on my machine press and hammer curl, I have hit 99 reps in both sessions with 25 sets and 23 sets respectively. I was hoping to improve on my second session by 20% but it seems very difficult since my initial rep count was so high. Would you suggest I move up in weight and, if so, would you suggest the standard five percent increase or something more dramatic?
Also, on my flies and concentration curls PR zone, I chose too lightly and managed 100 reps on my first session and improved to 113 reps on my second session. While this wasn't a full 20% increase, would you suggest increasing and, just like above, by how much?
Thanks in advance for any advice you can provide.
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06-12-2011, 02:40 PM #80
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06-15-2011, 03:16 PM #81
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06-15-2011, 03:17 PM #82
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06-16-2011, 11:53 AM #83
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06-16-2011, 02:33 PM #84
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06-18-2011, 05:18 AM #85
I was wondering if I could have your take on frequency of loading. I mean obviously we utilize the weekly blocs as our lives are mostly arranged by the week with work and family matters and such. Thinking outside the box, in your opinion would it be more of a matter of how little a dose you can give per session in order to repeat said session as quickly as possible or are we talking more of a sweet spot or perhaps even more of a compromise between volume of session in order to get proper frequency. Are we looking at how little we need to do in order to get a training effect to allow us to repeat the session, would that be an adequate approach?
Honestly for myself I have found for pure strenght a once per week session can work on the major lifts. However it seems for more overall performance and injury prevention a slightly higher frequency seems to work better. Also the "greasing the groove" factor does come into play.
Do you often use the method of over reaching along with tappering weeks?
Also another question would be regarding the principal of stopping an exercise when performance declines. From my personal observations and experience this seems to be a good principal overall and effective for pretty much any exercise even work such as sled and prowler training.
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06-18-2011, 05:44 AM #86
Just another quick comment. I find it interesting that you mention the Paleo style eating. I have really cut down on carbs this year and am most days well under 50 grams. I have however upped my intake of fat in the diet. This has had for effect to pretty much lean me out and give me constant energy. I can go 6 hours plus without a meal and still hit the iron hard without a lack of energy. Also the clear mind is something hard to describe!! I have told a few of my friends that if they ever come up with information contradicting this method that I will not be going back to any other way of eating!
I had extensive experience with the Zone diet from when it first came out. With that one I was easily able to attain 6 percent body fat and maintain it. However with that muscle gains and energy were scarce to say the least. I kept wondering what the missing key was. To me it seems now that when I eat, the fat I consume appears to have the effect of what carbs used to create. Meaning a carbing up of the muscles themselves and also just an overall energy boost. This effect however is more subtle and longer lasting I find than what I used to experience with carb loading.
Another experiment that left me with very mixed results was the warrior diet. With that one I could abolish hunger right up until the evening workout however the gains and also the fat loss was not that great. Plus my energy was greatly diminished by the time of the workout. Also during most sessions I would quickly run out of energy to train. I did keep the main component of it in the way I make sure my supper after the workout is my main meal of the day. It is working great so far I must say. I have not even experienced hunger since mother's day when I was subjected to a big plate of pasta lol!!
How extensive is your experience with this type of regimen and what observations or remarks do you have regarding this?
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06-18-2011, 05:49 AM #87
- Join Date: Oct 2010
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Why (scientifically) are alternating rep schemes effective?
Why do we need an excess of calories to bulk, why is a lot of protein not enough?
Why does LISS cardio burn more fat than HIIT cardio that burns more calories?
Thanks!"When you want to succeed as bad as you want to breathe, then you'll be successful ~ Eric Thomas
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06-24-2011, 10:59 AM #88
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This is potentially a complex question, but there is a fairly simple answer: for each application of stress (training bout) there is a stress/recovery curve- ideally you should time the second application of the stressor to coincide with the peak of that recovery curve.
The tricky part of course, is knowing how to find the peak of the curve (I.e., the point at which recovery has been maximized, but no longer). Most lifters find this timing through experience and trial & error. I can continue further but this would be the starting point toward your answer...
Charles Staley
Staley Performance Institute
Seek It. Learn It. Live It
O: (602) 453-5567
http://www.StaleyPerformance.com
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06-24-2011, 11:06 AM #89
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06-24-2011, 11:10 AM #90
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