I am a fan of your work, always searching other ways…
You are one of the few nowadays to advocate parallel squat, i ask because ass to grass squat seem not to be adequate to me at all. I am 6"0, 190 pounds and they seem to create too much tension even with texbook form. I remind you telling those kind of thing that a taller athlete can’t go as much low in comparison to a shorter one because of the distance both have to do to reach full squat position.
Can you elaborate on that, and is there other example that come to mind.
Just to clarify, I’m an advocate of squatting as deeply as safety allows, MOST of the time. This means, relative to your ability to maintain perfect biomechanics. And it’s often a good idea to use shallower positions, as long as you have a good rationale. AND, if you have poor flexibility/posture, you SHOULD be seeking to recitify that in order to hit better squat positions.
After all, many athletes advocate partial ROM deads and benches, so why not squats?
[quote]adonail wrote:
Hello Mr.Staley
I am a fan of your work, always searching other ways…
You are one of the few nowadays to advocate parallel squat, i ask because ass to grass squat seem not to be adequate to me at all. I am 6"0, 190 pounds and they seem to create too much tension even with texbook form. I remind you telling those kind of thing that a taller athlete can’t go as much low in comparison to a shorter one because of the distance both have to do to reach full squat position.
Can you elaborate on that, and is there other example that come to mind.
Charles;
EDT Whole body sample do every 3 days ie M, Th, Sun Wed,Sat rotation.
Say Incline Bench/RDL
2nd 15 min zone pull ups/Squats
next workout decline bench/Glute Ham raises.
2nd pr 15 min zone 1 armdb rows and hack squats or step ups.
I can do a third one on the next say Push Press / Hack Squats since I can do step ups earlier
2nd PR Zone rope pulls/Leg curls.
Any thoughts appreciated
[quote]CharlesStaley wrote:
2) 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).
[/quote]
[quote]CharlesStaley wrote:
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?
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This is exactly what I was going to ask about. I sometimes get frustrated because I’m not adding weight to the bar often enough. I think our minds often trick us by convincing us that those around us are making constant progress each week. Your comments are a great reminder to look at the big picture and not focus solely on one detail. Thank you.
In the Calves & Forearms roundtable, you referred to a voluminous eccentric calf training program to help rememdy some chronic achilles tendinitis. You had stated how a side effect of this routine was some unexpected calf growth.
I’m currently suffering from some achilles tendinitis myself from playing lots of volleyball. Can you outline the routine you performed for his? You stated you did 3x10 of single leg, body weight calf raises done every day. Are there any tempo or rest patterns you followed with this?
Hi Charles,
Quick question: When following your EDT program, what should my goal in reps be per PR zone? In other words, after I can do how many reps, should I increase my poundage? Assuming my goal is strength and size development (not solely one or the other). Thanks!
Charles,
Could someone use a 10 min PR zone for one exercise. The reason for my asking is i use accumulation and intensification phases in my training along with max effort and dynamic training as westside does. And i’m thinking about adding in 2 exercises after my speed work that aren’t really practical to super set the way my gym is set up. So could i do 10 mins for one exercise, then 10 mins for another?