PRIME TIME STALEY (7/21/05)

Training Powerlifting
21

What do I know? but sounds good to me too. I’d expect the trainee to be able to lift a good amount more weight for 10x3 with 90 second rest than they could at the beginning after training like this.

[quote]Charles Staley wrote:
Well, as you might imagine I like that method a lot, for both psychological as well as physiological reasons. Obviously, as density increases, your LA tolerance improves commensurately, and MxS development won’t suffer, assuming you don’t decrease load or volume. I mean, if you can do 10x3 with say 87.5% in shorter and shorter sessions, it’d be hard to say you’re getting weaker.

That said, I ALSO like keeping everything constant for several workouts, and monitoring my percieved intensity/difficulty each workout. Once I feel the workout getting noticeably easier, THEN we add weight.

Chad Waterbury wrote:
Charles Staley wrote:
Hey Team,

Well let’s see…it’s 116 outside, and I’m (thankfully) inside). Good time to answer your questions for a little bit.

Now here’s my question to YOU:

What’s the biggest issue/topic that’s been a constant source of confusion to you, and how can we arrive at some clarity on that issue.

Any takers?

Back-off sets! Just kiddin’.

I believe many trainees are befuddled by progression models. As I mentioned in this week’s article, progression isn’t merely related to adding more load to the bar. Although, that’s an effective technique but it can’t be used continuously.

Here’s a leading question for you Charles, let’s use the 10x3 method with 90s rest periods as an example. What do you think would happen to MxS levels if a trainee set up a progression where the rest period was decreased 5s with each subsequent workout? At the end of say, 6 weeks, how would this trainee perform better (if at all)?

[/quote]

22

Correct. You have that many more opportunities for setting up, re-racking the bar, etc. Most of the skill associated with free weigh lifts involves the beginning and the end of the set. You’re also managing fatigue more effectively.

[quote]jsbrook wrote:
Thanks. So, Eric Cressey’s tip of lifting in the 8-15 rep range for beginners made sense to me. This is what I started him with. So, you’re saying that you think a high number of low rep sets but with a lower loading scheme (perhaps comparable to standard higher rep loading parameters?) is preferable to this?

Charles Staley wrote:
I agree with CT. However, I’d still have them do many low rep sets as opposed to fewer high rep sets- just leave planty in the tank on each set. This way motor skills are developed more rapidly.

jsbrook wrote:
Hey Charles. Got some very good advice from CT on this. Wondering your thoughts as well. Here was my question:

“I’m interested in your thoughts on training teenagers. What are the limitations if any? I’ve started training my girfriends youngest brother who is 14. For now as a beginner, he is lifting in the higher rep range, but I ultimately planned to move him into heavy training. I’m trying to sort out the myths from the facts. I’ve heard talk about not going too close to 1 rep max. How close is too close? Any input would be great. Thanks!”

And CT recommended avoiding going below 5RM until the he’s developed a very good strength base AND has at least 18 months of training under his belt.

What are your thought? Thanks!

[/quote]

23

[quote]Chad Waterbury wrote:
Yes, that was a leading question since you’re the EDT guy, and that’s why I appreciate your expertise on the topic.

So, if I may be so bold, let me ask you a direct question. Would the aforementioned technique (10x3, constant load, shorter rest periods, 6 weeks) augment a trainee’s 1RM? In other words, do you think the trainee’s 1RM would be higher at end of 6 weeks?

In my experience, it would not increase after a 6 week period of doing this. But I would expect an improvement 10-14 days later, based on my experiences with this approach.

If we quantified a typical loading progression, a trainee could probably increase his 1RM by 12% at the end of 6 weeks. How do you think the rest period progression would compare?

I think an advanced trainee would be lucky so see 12% in 6 weeks…maybe closer to 5%. But I’m not sure what you mean by “How do you think the rest period progression would compare?”[/quote]

Sorry, maybe not enough carbs today, or maybe it’s heatstroke!

24

Science and Practice of Strength training

The Weightlifting Enclycopedia

My new book, coming out in Sept, Muscle Logic

Just a few to get you started…

[quote]retailboy wrote:
I enjoy reading health and fitness books, I have read “The Book of Muscle” “Hard-Body Plan” by Larry Keller and “Nutrient Timing” by John Ivy, PhD, & Robert Portman, Phd. I thoroughly enjoyed them all but I enjoyed Nutrient Timing so much I read it twice. Are there any books you could recommend that would be good educational reads?

Thanks[/quote]

25

Ok, thanks Charles!

[quote]Charles Staley wrote:
Correct. You have that many more opportunities for setting up, re-racking the bar, etc. Most of the skill associated with free weigh lifts involves the beginning and the end of the set. You’re also managing fatigue more effectively.

jsbrook wrote:
Thanks. So, Eric Cressey’s tip of lifting in the 8-15 rep range for beginners made sense to me. This is what I started him with. So, you’re saying that you think a high number of low rep sets but with a lower loading scheme (perhaps comparable to standard higher rep loading parameters?) is preferable to this?

[/quote]

26

Just wanted to thank you for the news letter on farmers walk in the PR zone I received today.

I did farmers walk this morning…and now have a new plan to put into effect my next workout.

Thanks!

Eric

27

Excellent!

All you guys should get subscribed by the way ( http://www.myodynamics.com )…you get lots of cool free goodies just for subscribing

[quote]Ericc wrote:
Just wanted to thank you for the news letter on farmers walk in the PR zone I received today.

I did farmers walk this morning…and now have a new plan to put into effect my next workout.

Thanks!

Eric[/quote]

28

[quote]Charles Staley wrote:
Chad Waterbury wrote:
Yes, that was a leading question since you’re the EDT guy, and that’s why I appreciate your expertise on the topic.

So, if I may be so bold, let me ask you a direct question. Would the aforementioned technique (10x3, constant load, shorter rest periods, 6 weeks) augment a trainee’s 1RM? In other words, do you think the trainee’s 1RM would be higher at end of 6 weeks?

In my experience, it would not increase after a 6 week period of doing this. But I would expect an improvement 10-14 days later, based on my experiences with this approach.

If we quantified a typical loading progression, a trainee could probably increase his 1RM by 12% at the end of 6 weeks. How do you think the rest period progression would compare?

I think an advanced trainee would be lucky so see 12% in 6 weeks…maybe closer to 5%. But I’m not sure what you mean by “How do you think the rest period progression would compare?”

Sorry, maybe not enough carbs today, or maybe it’s heatstroke![/quote]

Advanced trainees aside, most novice trainees can increase their loading by 2% for each subsequent workout with the example of performing squats and deads each M/Th, respectively (kinda like my ABBH). This could continue for 6 weeks; therefore, I mentioned a 12% increase in loading. But I erroneously referred to a trainee’s 1RM when I meant to say “training load.” As such, a novice trainee could increase his TRAINING LOAD by 12% in 6 weeks (in my opinion).

Since the rest period progression I mentioned doesn’t involve increased loading parameters (load remains constant) I was wondering how much you think a trainee could increase his training load (ie, 6-7RM) with a steady decrease in rest periods (if at all)?

In other words, if a trainee’s 6RM for the squat was 315lbs, do you think a steady decrease in rest periods could increase the 6RM at the end of 6 weeks, or sometime thereafter? That was my question, although poorly stated.

29

[quote]Chad Waterbury wrote:

Advanced trainees aside, most novice trainees can increase their loading by 2% for each subsequent workout with the example of performing squats and deads each M/Th, respectively (kinda like my ABBH). This could continue for 6 weeks; therefore, I mentioned a 12% increase in loading.

OK, I’m with ya in this context

But I erroneously referred to a trainee’s 1RM when I meant to say “training load.” As such, a novice trainee could increase his TRAINING LOAD by 12% in 6 weeks (in my opinion).

Oh, OK. I think I agree…

Since the rest period progression I mentioned doesn’t involve increased loading parameters (load remains constant) I was wondering how much you think a trainee could increase his training load (ie, 6-7RM) with a steady decrease in rest periods (if at all)?

In other words, if a trainee’s 6RM for the squat was 315lbs, do you think a steady decrease in rest periods could increase the 6RM at the end of 6 weeks, or sometime thereafter? That was my question, although poorly stated. [/quote]

NP: I think sometime thereafter for most lifters. Probably 10 days on average? this has been my experience

30

Charles and Chad,

Thanks for the feedback on my next training cycle!

I might also use those deadlift walks on my “off” days for my conditioning workouts since I can’t do traditional farmer’s walks with the equipment I have available.

31

Chad, let’s see if we can tackle progression strategies in greater detail next week eh? There are so many options that can be explored and you’re correct, a lot of people are very murky on this topic. And, there’s VERY little research literature available on the subject. If you’re game, I’ll start a thread on Wednesday called “The Progression Strategy Primer”

[quote]Chad Waterbury wrote:

Advanced trainees aside, most novice trainees can increase their loading by 2% for each subsequent workout with the example of performing squats and deads each M/Th, respectively (kinda like my ABBH). This could continue for 6 weeks; therefore, I mentioned a 12% increase in loading. But I erroneously referred to a trainee’s 1RM when I meant to say “training load.” As such, a novice trainee could increase his TRAINING LOAD by 12% in 6 weeks (in my opinion).

Since the rest period progression I mentioned doesn’t involve increased loading parameters (load remains constant) I was wondering how much you think a trainee could increase his training load (ie, 6-7RM) with a steady decrease in rest periods (if at all)?

In other words, if a trainee’s 6RM for the squat was 315lbs, do you think a steady decrease in rest periods could increase the 6RM at the end of 6 weeks, or sometime thereafter? That was my question, although poorly stated. [/quote]

32

Sounds good!

[quote]Charles Staley wrote:
Chad, let’s see if we can tackle progression strategies in greater detail next week eh? There are so many options that can be explored and you’re correct, a lot of people are very murky on this topic. And, there’s VERY little research literature available on the subject. If you’re game, I’ll start a thread on Wednesday called “The Progression Strategy Primer”

Chad Waterbury wrote:

Advanced trainees aside, most novice trainees can increase their loading by 2% for each subsequent workout with the example of performing squats and deads each M/Th, respectively (kinda like my ABBH). This could continue for 6 weeks; therefore, I mentioned a 12% increase in loading. But I erroneously referred to a trainee’s 1RM when I meant to say “training load.” As such, a novice trainee could increase his TRAINING LOAD by 12% in 6 weeks (in my opinion).

Since the rest period progression I mentioned doesn’t involve increased loading parameters (load remains constant) I was wondering how much you think a trainee could increase his training load (ie, 6-7RM) with a steady decrease in rest periods (if at all)?

In other words, if a trainee’s 6RM for the squat was 315lbs, do you think a steady decrease in rest periods could increase the 6RM at the end of 6 weeks, or sometime thereafter? That was my question, although poorly stated.

[/quote]