I know your EDT programs utilize superset pairings for their PR Zones, and so this works well for your Arm Specialization Mesocycle, supersetting biceps with triceps. How should I go about targeting my chest in a specialization mesocycle? Should I superset it with my back, even though it is ahead of my chest in terms of size and strength?
Coach Staley,
What are your thoughts on “Hardgainers” and what have you found to be effective for them when it comes to weight training e.g. bodypart split, frequency, etc.
thanks for your input. This is great!
R
[quote]Ronrat7 wrote:
Coach Staley,
What are your thoughts on “Hardgainers” and what have you found to be effective for them when it comes to weight training e.g. bodypart split, frequency, etc.
thanks for your input. This is great!
R[/quote]
Coach Staley; EDT question What do you think of this split 8 sets DL then 15 min PR zone of Inc Bench with Chins/pull ups. 2nd workout 8 sets Push Press then PR zone of Hack Squats and Glute Ham raises. Then on Friday 8 sets Squats with a 15 pr zone of Decline bench and rows. The 8 sets are rep range 3-6.
Thanks
bump
Hi Coach Staley,
two quick questions regarding your EDT programs. Do you think it would be wise to do your EDT for arms during baesball season and would there be a problem if someone performed your EDT total body routine that you outlined here after coming off the Velocity Diet.
Thanks for you time
[quote]CharlesStaley wrote:
I think you’re on track with your analysis, however, when facing difficult motor tasks it may help to remind yourself, to give yourself a cue. People do get a bit carried away with this issue though, similar to breathing. Nothing KILLS me more than hearing a trainer say to her client “don’t forget to breathe!”
[/quote]
SO what would your rebuttal to “abs tight” be?
Coach,
Do you place much emphasis on training specific fibers or training to convert fiber characteristics as suggested by several authors on this site? More specifically using >80% 1RM for multiple sets of 3-5 reps? My concern is that this takes a toll on the joints and doesn’t lend itself to longevity.
Thanks,
Brian
i believe you’ve commented on escalating density being a “remedy” to progressive overload (i hope i didn’t put words in your mouth). but i see this as being the same type of thing as progressive overload. call it progressive volumeload.
i wonder if the failure of progressive overload is not inherent in itself but because of trainees’ improper periodization of intensity. i imagine this to be true with escalating density as well.
p.s. im not trying to rip on escalating density in any way. just trying to understand the nature of the beast, is all.
For the last 4 weeks of my 15 week fat loss plan I will be doing either Meltdown or EDT. The previous 5 weeks will be OVT/running man (c/o CT). I’ll be following the V-Diet and taking HOT-ROX. In your unbiased opinion (if that is possible) which would you recommend for maximum fat loss/muscle preservation? Would there be much of a difference?
Coach,
Can you give an idea of where to begin with volume. For example, I’d considered using 2PR Zones of 15 minutes and focusing as such for upper body specialization:
Two 15 min PR Zones:
PR 1: Military presses w/ chins or pulldowns
Two 10 min PR Zones
PR 2: Biceps and Triceps.
I’d do these on Tuesday and Saturday, while using Thursday as a maintenance for legs and chest which grow easily for me. This would afford the opportunity to hit an EDT upper body cyle twice per week.
DH
what kind of parameters would you lose for fat loss. one impact cardio along with heavy weights or do you recommened your edt as a more effective way. Also i am interested to know what sort of volume parameters you have your athletes follow. Do you believe in conjugated systems or do you use intensification style pyramids.
I am very interested in the amount of volume you or any other coach feel is necessary especially as it pertains to hypertrophy and fat loss. Chad Waterbury has said many times that a rep range of 24-50 reps is good for hypertrophy were as ian king has said that 12-20 total sets is the most someone can handle. Also waterbury has stated that 5 sets using a 6rm or less is needed in order to maintain or maybe even gain strength. How do you feel about the topic. I just wanted to know so I could see what rep set ranges work better for me
I like try EDT next month. My own EDT-plan is very simple (I’v got best results using this split)
Day 1 lower body
zone 1: squat + roman. dead
zone 2: leg press + leg curl
Day 2 horizontal
zone 1: bench press + b-over r/supbar row
zone 2: incl dmbl bp + one arm dmbl row
Day 3 arms
zone 1: narrow grip bp + barbbell curl
zone 2: skull crushers + hammer/ reverse curl
day 4 vertical
zone 1: med. grip pull-ups + dmbl seat. press
zone 2: narrow grip chins + dips
I can chance some of those compound movements
My guestion is, can I made zones of certain range of sets, instead of time (like 7x5 or 5x10)? When I tried last summer to do EDT under timezone, I feel very fatigued after first 8-10 sets of first zone, and almost crushed of second zone ( I really didn’t want drop weights dramatically, - and my heart rate was really infernal). So I started to do some range (like 7-8 per superset pair) of sets and try keep rests fairly short, without watching clock insanely.
So I strated made progress again. It takes time (for me) to increase resistance training stamina. Maybe I tried first training too short rests, but I really hate always looking clock, when I training (my training partner lovesw timezones, -and going forward like train without fatigue!).
So, if I do 7x5 - makes 14x5 with 45-60 seconds rest, it makes 20-22 mins. or if I do totally 10x10 per zone with little longer rests, it makes again 20 mins. If I did it faster than 20 mins. I do one more set, and try increase sets(maybe weights) to next workout.
Second guestion is can I manipulate reps weekly? Like tis: first wk/cycle about7-8x5 second 5-6x10,repeat and going heavier weights with 8-9x4 and 6-7x8. Then start again with little greater number of sets (try to do zone about same time), like 8-9x6 and 5-6x12/ 10-12x4 and 7-8x10, if stamina is increasing…
Maybe this is not exactly EDT way, but
should this sounds reasonable way to fix EDT to me? I really like EDT-style, but I hate to do when clock counts down…
can you advice me little to planning “viser way to EDT”?
[quote]bigpump23 wrote:
CharlesStaley wrote:
I think you’re on track with your analysis, however, when facing difficult motor tasks it may help to remind yourself, to give yourself a cue. People do get a bit carried away with this issue though, similar to breathing. Nothing KILLS me more than hearing a trainer say to her client “don’t forget to breathe!”
[/quote]
What would be your reply to abs tight though?
Coach Staley,
I want to try a 6 week Russian peaking routine. How many exercises can I use for this routine at the same time?
What parameters should I follow for my other lifts that I am not using the peaking routine?
Hey all-
Charles has been really very busy the past week but promises to answer these questions in the next day or so…hang in with us,good things come to those who wait(lol)-Julianne
Well look, at the risk of sounding evasive (which is not my intention) it depends. If an athlete is looking real loosey-goosey to me, and/or if I know their core muscularure is relatively weak, I might use a cue (altough I don’t specifically say “abs tight”). Typically I use cues like “get yourself bolted down” or “toght tight tight tight” or “get pressurized here”.
Depends on the athletes history and level of understanding. Hope that helps explain…
[quote]bigpump23 wrote:
CharlesStaley wrote:
I think you’re on track with your analysis, however, when facing difficult motor tasks it may help to remind yourself, to give yourself a cue. People do get a bit carried away with this issue though, similar to breathing. Nothing KILLS me more than hearing a trainer say to her client “don’t forget to breathe!”
SO what would your rebuttal to “abs tight” be?[/quote]
I don’t think I said that, but let’s discuss anyway…
First, progressive overload is a valid concept, I mean c’mon, it’s the CORNERSTONE principle of resistance training after all. The tricky part is the application. The primary errors most peple make with regarding to applying this principle are:
-
Assuming that more weight is the whole ball of wax. It’s not. Other ways to increase the challenge to the system might include stricter form, more speed, more density, more volume, more frequency, etc., etc. Adding weight is one option out of many available choices. Given this, and given the significant restrictions involved with adding weight every workout, why not exploit the entire menu of of overload options?
-
Assuming load must increase every workout. Again, big mistake. I have no problem using the same load (and in fact, the same volume, density, etc) for 3-4 workouts, if you’re trying to move the weight more masterfully each time (more speed, better posture, etc).
-
Assuming that an inability to increase load spells failure. Now this can be a tricky issue. One the one hand, I’ve often said that your performance is a mirror to your recovery status, and it is. On the other hand, your maximum capacity can fluctuate quite a bit from day to day. The road to progress is undulating, with lots of ups and downs. The key is to make sure that the overall TREND is upward. So when you have bad days, do the best you can under the circumstances, or perhaps take a day off, or go play some hoop or whataver.
Thoughts anyone?
[quote]wufwugy wrote:
i believe you’ve commented on escalating density being a “remedy” to progressive overload (i hope i didn’t put words in your mouth). but i see this as being the same type of thing as progressive overload. call it progressive volumeload.
i wonder if the failure of progressive overload is not inherent in itself but because of trainees’ improper periodization of intensity. i imagine this to be true with escalating density as well.
p.s. im not trying to rip on escalating density in any way. just trying to understand the nature of the beast, is all.[/quote]
I don’t think it’s the program really, but more HOW you do the program that matters most. All of these approaches can and do work. I’d rotate these approaches personally, to alleviate boredom.
[quote]boonville410 wrote:
For the last 4 weeks of my 15 week fat loss plan I will be doing either Meltdown or EDT. The previous 5 weeks will be OVT/running man (c/o CT). I’ll be following the V-Diet and taking HOT-ROX. In your unbiased opinion (if that is possible) which would you recommend for maximum fat loss/muscle preservation? Would there be much of a difference?[/quote]
Actually, I emphasize training motor patterns and energy pathways moreso than fibers per se. I’m not terribly concerned, for example, if a muscle is slow twitch or fast twitch ? if the sport demands it to contract fast, that’s the approach we take in training. Hope that helps to clarify.
[quote]homer23 wrote:
Coach,
Do you place much emphasis on training specific fibers or training to convert fiber characteristics as suggested by several authors on this site? More specifically using >80% 1RM for multiple sets of 3-5 reps? My concern is that this takes a toll on the joints and doesn’t lend itself to longevity.
Thanks,
Brian[/quote]
[quote]basementD wrote:
Coach Staley,
I want to try a 6 week Russian peaking routine. How many exercises can I use for this routine at the same time?
Generally speaking, 2 lifts.
What parameters should I follow for my other lifts that I am not using the peaking routine?[/quote]
Try EDT