Staley On Performance (NEW Q&A Column!)

[TomDR94]

I go gym 3x a week and tend to just work the whole upper body rather than doing one or two muscle groups per workout...which groups should I work together and how often? I'm wondering whether working each muscle once a week would be effective or if there is a way around this, thanks

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[jamnajh]

Alright here's my question.
I've done the type of workouts that you suggest entered around the major lifts. (back squat,bench,rows,deads,presses,chins) performing 3-4 a day. The rep scheme for Monday is 5x5, 4x5 Wednesday, 4x5 1x3 and 1x8 friday. While doing this program my lifts went up significantly, from a 180 5rm on bench to 210, a 1rm of 275, to a pr of 275x6. Yet I saw no significant size increases in my chest, shoulders, or back even though I gained weight. So where was it? Some in body fat, some In leg size from the heavy squats and deads. But what I don't understand is why when people ask what is the most efficient type of program to gain size they are automatically pointed towards a starting strength type workout because of the "compound" lifts. You can perform all of the compound lifts on a split. But add in assistance lifts in higher rep ranges to get more muscle growth. My question is how is a starting strength type workout more efficient for muscle growth than a body building type workout?

[BrianDR]

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[f20cFTW]

Staley,

I notice out of all athletes olympic lifters have the best bodybuilding physiques... do you consider olympic training to be valuable for bodybuilding, or do you just think they have the best physiques by virtue of their bodybuilding style assistance work+good genetics+ perfect diet? I really want to invest in some of my own oly equipment and hearing the benefits it might have for bb'ing are another reason not to wait any longer.
Thanks.

[Setuakettalse]

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[essawi]

I dont understand what is the dual factor theory , and how it could help me in my routine

[Vonk11]

Hey Staley,

Just asking in regards of my current routine which is one of All Pro's intermediate routines.

It consists of -

All Pro Split
5 week cycle

A) Bench Presses do 4 work sets rep scheme 4-5-6-7-8 Do 2 warm up sets. 25% of the work set weight for 15 reps and 50% of the work set weight for 10 reps.
Bent-Over Rows do 4 work sets rep scheme 4-5-6-7-8
Overhead Barbell Presses do 2 work sets rep scheme 6-7-8-9-10
Barbell Curls do 2 work sets rep scheme 8-9-10-11-12
Tricep press do 2 work sets rep scheme 8-9-10-11-12
Hammer grip dumb bell press do 2 work sets rep scheme 8-9-10-11-12
Pull down do 2 work sets rep scheme 8-9-10-11-12

B) Squats do 4 work sets rep scheme 4-5-6-7-8 Do 2 warm up sets. 25% of the work set weight for 15 reps and 50% of the work set weight for 10 reps.
Leg extensions do 2 work sets rep scheme 8-10-12-15-20
Stiff-Legged Deadlifts do 2 work sets rep scheme 8-9-10-11-12
Leg curls do 2 work sets rep scheme 8-9-10-11-12
Calf Raises do 2 work sets rep scheme 8-10-12-15-20
Seated calf press do 2 work sets rep scheme 8-10-12-15-20
Add ab work
If you get all of the reps on week 5 add 5%
That should get you started. I would do this A/B/A then B/A/B until you come up to speed. Then try 4 work outs per week. A-B off. A-B off off.

Would you regard this as a good routine for gaining muscle, assuming that I'm eating surplus, etc.?

[SoccerMuscle5]

How much rest do you think is TOO much rest?

[bjc99]

Hi,

I'd like to make progress in my power cleans.

I've just finished the starting strength program with power cleans at 80kg (176 pounds) for five triples. Some of the reps were dodgy and I'm having to drop down a bit to catch the bar now at that weight.

I'm now planning to train them once a week, doing triples up to a heavy (for me) single, then a couple more doubles or triples. So last time I did:
60kg x 3, 70 x 3, 80 x 3, 85 x 1, 80 x 2, 75 x 3.

I'm 35 male, 6 foot , 200 pounds. I was training 3 days a week doing starting strength, now planning to switch to 4 day upper/lower body split.

What frequency / sets / reps /weights etc. for the power cleans would you suggest?

Thanks for your help.

cheers

[Spimman]

While thus thread hasn't been active for over a year, I really enjoyed reading through the advice. Thanks Coach!

[Simplething1980]

hmm. quite a useful post. thanks for sharing.

[crd589]

I am curious also

[leoispedo]

great post