Muscle Building Old School VS New School

Liberate Yourself From Classical Weight Training

By Charles Staley, B.Sc, MSS  Director, Staley Training Systems

During my recent talks in Bellaria, Italy, a theme developed which reflects what I consider to be a problem in the way that most people think about resistance training. In particular, during one roundtable discussion on Escalating Density Training, I fielded numerous questions about the so-called “correct” number of sets, reps, rest duration, etc., etc., for EDT workouts.

Finally, I saw the underlying problem behind the various questions I was fielding:

The attendees were focusing too much on the means of optimal weight training and not enough on the ends.

As I thought about it, virtually ALL resistance training systems and philosophies focus on means, often to the total exclusion of the ends.

Case in point: HIT training. HIT (which stands for "High Intensity Training") revolves around the performance of only one (or sometimes two), all-out sets to failure, as opposed to the more conventional methodology of several sets per exercise. Thus, the defining feature of HIT is the use of an unusual set of means.

Another example of a popular training system that focuses on means is Power Factor Training. This system advocates the use of restricted range of motion (for example, performing leg presses over the last 6 inches of extension only) in order to allow for the use of heavier loads. Again, the salient feature of this system is the means rather than the ends.

Enter Escalating Density Training

As I described to my lecture audiences in Italy, when I set out to codify the training system I had been gradually developing over the course of several years (the system that eventually came to be known as Escalating Density Training, or EDT for short), I eventually arrived at an arresting premise: in resistance training, the ends must dictate the means.

This realization struck me as profound, because it’s the exact opposite approach that virtually all other systems are based on! So in other words, what I became focused on is this question: "How can I organize sets, reps, rest intervals, etc., in such a way that I can perform the most amount of work possible in a pre-determined time frame?" (which in EDT parlance, we call "PR Zones").

In the process of asking this question, a fundamental truth emerged: work capacity is a function of managing (rather than seeking) fatigue.

This principle is universal in the lives of all successful people in all fields of endeavor. It is the hallmark of all effective people. In his excellent book "Leadership," Rudolph Giuliani states that one of his primary objectives was to get as much done as possible in the first hour of the day, while his energy was still high.

This is a strategy that I have used in my own professional life for many years, and maybe you have too. The point is simple: effectiveness, whether at the office, at home, or in the weight room, is a function of managing energy.

Escalating Density Training manages energy expenditure in the following seven ways:

1) Antagonistic Pairings:

Sherrington’s Law states that when a muscle contracts, it’s antagonist must relaxó otherwise, no movement would occur. Therefore, if the trainee performs a set of leg extensions in between two sets of leg curls, each muscle group recovers faster as a result of the work performed by it’s antagonist. In EDT, three type of antagonists are recognized:

True Antagonist: For example, pectoralis major and latissimus dorsi

Bilateral Antagonist: When using unilateral exercises (such as dumbbell rows for example), the left side becomes the ìantagonistî for the right side, and vice versa.

Proximal Antagonist: In some regimes of Escalating Density Training, two distal muscle groups are trained together in the same PR as a way to manage fatigue. For example, leg curls and incline presses.

2) Optimal force-velocity relationship:

In the body composition aspect of EDT training, trainees are advised to select a weight that can be lifted 10 (but not 11) times - in other words, a 10RM weight. Most importantly, each PR Zone starts with sets of 5 with this 10RM weight - exactly the opposite of what most training systems recommend.

The rationale? By selecting a moderate weight and lifting it acceleratively (See point # 7 on CAT training below), we strike a balance between force and speed which results in the highest possible motor unit recruitment and work output.

3) The Chronological Governor (PR Zones):

Most automobiles have a "governor" which sets a limit on how fast the vehicle may be driven. This is designed to protect both the vehicle and yourself. EDT training uses a similar device, called the PR Zone, to limit the amount of high intensity work you perform in an exercise session.

Typically, Escalating Density Training workouts feature 2-3 PR Zones, usually 15 minutes in duration. Note that most exercise systems provide you with a certain number of exercises, sets, and reps, and then you perform that workout, regardless of how long it takes to complete. EDT employs the opposite approach: you first set the time limit, and then perform as much work as possible within this time frame.

4) Definitive Progression Targets:

Unlike most training systems, EDT workouts provide a specific performance goal for each PR Zone. You start the workout knowing exactly how much time you have and exactly what must be accomplished. This provides focus and clarity each and every workout.

5) The Distraction Principle:

During an EDT workout, you’ve always got one eye on the clock and the other on your training log. There’s little time to consider how tired you are, what you’ll eat for lunch afterward, or any other distracting thoughts.

6) The Conscientious Participation Principle:

Workout by workout, each individual finds the best set-rep-rest strategy to permit a maximal performance. Slow-twitch dominant exercisers often find that higher reps and shorter rests result in the best performances. Fast-twitchers, just the opposite.

There are a number of individual factors that determine optimal exercise performance for each person, and Escalating Density Training provides the flexibility to capitalize on individual talents and predilections.

Consider this analogy: water, being flexible and adaptable, always fills the shape of it’s container. Most systems are more like ice however - it only fits if you’re the right container!

7) CAT: Compensatory Acceleration Training

This phrase was coined by Dr. Fred Hatfield, the first man to officially squat 1000 pounds in competition. The central premise is that you move the weight quickly, and compensate for momentum by accelerating the weight even faster.

The body is hard-wired to accelerate heavy objects, and training styles should reflect this reality. After all, if you had to move a 100 pound box from the floor onto a high shelf, would you move slowly in order to maintain continuous tension, or would you move it with as much speed as possible?

When you run a one mile course, your rate of energy expenditure is greater than if you walk that same course - in other words, you did more work per unit of time. Similarly, when you move a weight a certain distance, a faster execution results in greater work per unit of time. Forget about Super Slow training - it only applies to Tai Chi molasses wrestling events.


Static Versus Dynamic Systems

Another shortcoming in most training systems is that they are static. In other words, "Here’s the program, now go do it."

The problem with this approach is that everyone is different. Not only that, but each individual has different needs at different points in their lives. Most training systems prescribe a particular exercise/set/rep/rest/tempo recommendation for everyone.

A select few do a little better by tailoring these parameters for the individual exerciser. EDT takes it a step further by enabling the exerciser him or herself to participate in the design of the workout.

Even further, the exact parameters of each workout often change in accordance to the trainee’s innate experience and understanding about what it will take to beat the pervious best numbers. Interestingly, the flexibility just described does not blur the basic structure of the system.

The Perfect Training System

In fact, there is no singular "perfect" system, in any field of endeavor. However, the "best" systems are dynamic, flexible, and respect the established principles that are known to guarantee a successful outcome.

In the field of resistance training, Escalating Density Training dynamically conforms to the end-users needs from workout to workout while at the same time ensuring the stringent application of the established principles of athletic training.

For more on Escalating Density Training check out my review and a  introduction to EDT video from Charles click here Muscle Building

Maximize Your Muscle Building

Maximize Your Efficiency: Three "Tweaks" That Will Revolutionize Your Workout

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems
http://www.staleytraining.com

Here I present three methods which, when used consistently, will help you spend less time in the gym while getting better results at the same time.

Only applied knowledge is power, so don’t just read, but apply!

Front Loading

Efficient people instinctively try to get the majority of their work done early in the day (this also applies to week or month). The rationale is simple: you have more energy early in the day than you do later on.

Therefore, when I create training programs for my clients, I rarely indicate a standard amount of rest between each set. Instead, I’ll indicate a time-frame for all sets to be completed in (for example, 8 sets of 3 repetitions to be performed in 15 minutes - you might recognize Escalating Density Training (http://www.staleytrainingprograms.com) parameters in this example!).

In this way, my client will instinctively attempt to get a “head start” by taking shorter rests between the initial sets, which will permit longer rest intervals for later sets.

Since fatigue accumulates over the duration of a workout, front loading is far more efficient than using standard rest intervals between sets, which is how 99% of all people organize their workouts. Interested in joining the one-percent club? Apply this concept to your workouts starting today— the rewards will be significant and immediate.


Use Antagonistic Pairings

Every muscle in your body has a “partner” (called the antagonist) which is capable of opposing it’s contractile forces. For example, when you perform a biceps curl, the biceps muscle would be termed the “agonist” and the tricep would be the “antagonist.” (the easy way to remember these terms is to think that the agonist is the one that is in agony because it’s performing the work).

As you curl the weight, the motor cortex of your brain signals the triceps to relax in order to allow the biceps to contract. This phenomenon is called Sherrington’s Law of Reciprocal Inhibition. Here’s how we can take advantage of this phenomenon in a very practical way:

You first perform a set of barbell curls, and then rest perhaps 1-2 minutes. For set two, you perform a set of lying dumbbell triceps extensions. As you do so, the biceps muscles are “inhibited.”

The triceps contraction actually forces the biceps to de-activate, which simply means they will recover faster as a result of having performed the set of triceps extensions. You then rest, go back to the curls, and back and forth until all sets for both exercises are completed.

There are three additional benefits to the use of antagonistic pairings:

If you perform (for example) 5 sets of biceps curls one after the other using two minutes of rest between each set, you obviously get two minutes of rest between each set. However, if you perform a set of curls, then rest two minutes, then perform a set of triceps extensions, rest two minutes, etc., you now achieve more than four minutes of rest between two sets of the same exercise, even though the total workout duration remains the same.


Training muscles in antagonistic pairs ensures equal (or at least similar) strength development around both sides of the joint. This is very important for overall size and strength gains, because if the strength ratio between agonist and antagonist is significantly disparate, the brain will reduce your strength levels in an effort to protect your joints.


In the preceding example, as you perform your biceps curls, you are keeping the involved joint warm for your next set of triceps extensions. Over time, this can be very meaningful in terms of joint integrity and health.
Here are a few examples of muscle pairings which correspond to the principles
I’ve just discussed:

Lats & Pecs

Biceps & Triceps

Quads & Hamstrings

Abdominals and Low Back Musculature

Lats & Triceps (biceps are usually heavily involved during most lat exercises)

Pecs & Biceps (triceps are usually heavily involved during most pec exercises)

Use Submaximal Accelerative Efforts

If your best bench press for one rep is 300 pounds, then obviously the most amount of tension you can place on the targeted muscles will be just slightly more than 300 pounds.

However, Soviet force-plate research has shown that a load corresponding to 65% of your maximum capability (195 pounds in this example) can also result in 300 pounds worth of tension, provided that the weight is maximally accelerated. You might argue that there is no advantage either way, since both methods produce approximately the same amount of force.

However, there are distinct advantages to using “submaximal accelerative efforts” as opposed to the maximal weights method:

Using the above example, if you use 300 pounds, you can only perform one rep, and then you’re done. If you use 195 pounds for sets of three using maximum acceleration, you can perform multiple sets— usually between 8 and 12 sets can be performed before there is a significant decline in lifting speed. This allows far more total volume within a session.


When using submaximal accelerative efforts as described above, you’ll always have several reps in reserve on any given set, which means you can dramatically reduce the need for a spotter (although using a competent spotter is still a good idea when using unfamiliar exercises).


Our bodies are essentially hard-wired to accelerate whenever performing difficult motor tasks such as running, lifting, or jumping. In fact, people have to be taught to move slowly, since it is far more efficient (and instinctive) to take advantage of momentum when performing motor tasks such as lifting heavy weights.
If these ideas seem unusual to you, let me stress that the most successful people in life are open-minded.

Have you ever adopted a new habit that ended up having a significant positive impact on your life? The three concepts I’ve presented here have had that effect on my own training, and on the results I’ve achieved for my clients. I’m confident they’ll produce similar results for you as well.


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About The Author

Charles Staley...world-class strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.

Click here to visit Charles' site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with "Escalating Density Training," Charles' revolutionary, time-saving approach to lifting that focuses on performance NOT pain.

http://www.staleytrainingprograms.com

Understanding Your Training Foundation

Understanding Training Foundation

By Charles Staley, B.Sc, MSS
Director, Staley EDT Training Systems


Although people engage in fitness and sports activities for various reasons, the fact remains that they are inherently physical activities.

So whether you exercise for stress reduction, weight loss, or sport, it makes sense to train in a manner which is consistent with accepted training principles and methodologies. Doing so will make the outcome of training less haphazard and more predictable. It will also enhance the appreciation of movement one should derive from any form of physical activity.

As all coaches know, mastery of a sport is accomplished by developing a foundation before progressing to more advanced levels of training. As accepted as this principle is, many people possess only a vague understanding of what this means in concrete terms. The purpose of this article is to expose the reader to foundational training concepts derived from the world of sports science. And while you might not be a competitive athlete, I believe you can benefit greatly from recent developments in sport science.

One such development comes from Dr. Tudor Bompa, former Romanian rowing coach and currently a professor at York University in Toronto, Canada.

Bompa has developed a useful schema called "The Training Factors Pyramid,"* which can be used to develop long term training plans, based on a foundational progression of factors over time.

The Training Factors Pyramid helps to identify a logical sequence of training factors, and can be used by athletes and fitness enthusiasts alike to identify objectives and evaluate training programs and methods. When problems develop, as they inevitably do, The Training Factors Pyramid can be used to determine what level these problems originate from, which speeds up the corrective process considerably.

The pyramid consists of four ascending levels. The athlete enters the pyramid at the first level—physical preparation. This level is the cornerstone of an athlete's training, because without it, further progress is impossible. Physical preparation refers to the development of what sports scientists call "biomotor abilities"— strength, power, speed, balance, flexibility, agility, endurance, and coordination.

The second level of the pyramid involves technical preparation— or perfecting physical techniques. While some techniques can be mastered with a low level of physical preparation, many cannot. Many currently popular recreational sporting activities, such as in-line skating and rock climbing, to name two, require a fairly high level of physical development before many skills can be practiced.

Of course, technical mastery is not the final objective, for any athlete. We all know of athletes who have beautiful and "correct" techniques, but who lack the ability to apply them in a sport setting.

This brings us to the third level of The Training Factors Pyramid: tactical preparation. Tactics simply refer to the ability to successfully apply techniques in a sport situation. It should be obvious to the reader at this point that technically sound technique must be established before entering level three. Further, the athlete must have a high level of physical development before correct technique is possible.

The fourth and final stage is called psychological preparation—a very important consideration for athletes who hope to compete successfully. But clearly, psychological preparedness— let's just call it confidence— cannot be established if the athlete has not successfully ascended through the previous three levels.

How can The Training Factors Pyramid be used in an everyday, practical setting? Let's suppose you're a serious recreational beach volleyball player, and you're having problems with your spike. The first step is to determine whether or not you can execute a technically correct spike in an isolated situation (i.e., in practice).

If the answer is no, then we go down a level and try to find faults your physical preparation— perhaps you lacks adequate explosive strength to clear the net. Once your physical attributes are improved, you should be more successful in delivering the spike in competitive situations.

If the answer is yes (you can deliver a proper spike), the problem lies in either tactical or psychological development. Both areas are closely intertwined— a lack of tactical skill can obviously impair confidence. And vice versa. Athletes commonly progress well through physical and technical training, but falter in tactical/psychological realms. The solution is more time in the trenches, with careful progression through gradually more difficult encounters. When tactical successes begin to outweigh the failures, confidence increases along with tactical ability.

Although the four training factors have been isolated for the sake of discussion, in reality, they must be integrated if a successful outcome is desired.

For example, is a serve a technique or a tactic? At novice levels of play, it is primarily technical, but at high levels of skill, techniques and tactics are one and the same. Also worth noting is the fact that the direction of influence is not only ascending, but descending as well. For example, the techniques you'll use affect the physical preparation you'll need to do.

Aside from day to day considerations, The Training Factors Pyramid should also form a template for long term planning, as well.

Accordingly, the first several months of training should be dedicated to improving physical attributes, although simple technical and tactical skills may be presented as well. The second phase of training is characterized by developing technical mastery of your sport skills. Physical condition must be maintained, but this involves less work than it took to develop it. Advanced stages of training target tactical and psychological concerns, with comparatively less time spent on physical and technical development.

While achieving mastery in sport involves years of hard work, those years yield far more result when they are spent wisely. The time you spend developing your foundation is miniscule compared to the time it takes to correct long-entrenched errors from years of poorly-conceived and executed training.


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About The Author

Charles Staley...world-class strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.

Click here to visit Charles' site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with "Escalating Density Training," Charles' revolutionary, time-saving approach to lifting that focuses on performance NOT pain.


EDT Training System

Weight Training Workouts: Use Your Time Efficiently

Using your time as efficiently as possible by Charles Staley EDT Training System

After you get an accurate estimate of how much time you really have available to train, let’s consider how to use this time as wisely as possible.

1 Concise warm-ups: many trainees spend far too much time warming up. In most cases, 6-8 warm-up sets, with 15-30 seconds rest between sets, is plenty. Many people will start their warm-ups with, for example, an easy 135×10, and then rest 3 minutes! Another mistaken notion that your last warm-up set must consist of at least as many reps as your first work set. The purpose of the last warm-up set is to make an accurate determination of the correct weight for your work sets— it should only take a rep or two to make this decision.

2) Utilize periodization: very brief workouts work much better if you can occasionally do longer ones. For example, you might perform 30 to 45 minute workouts for 3 weeks, and 60 minute workouts for one week, and repeat. Rotate long and short workouts for each muscle also. In other words, for three weeks, you might use 4-5 sets per workout for chest, but only 1-2 sets for back, and then for the next three week phase, reverse the pattern. In this way, each muscle group experiences a “development” phase and a “maintenance” phase, which, when you think about it, is far superior to a continuous maintenance phase.

3) Don’t skimp on frequency: Your workouts can be brief, but you must maintain optimal training frequency for best results. Training a muscle for 25 minutes twice a week is far superior to training it for 60 minutes once every two weeks.

4) Train opposing or antagonistic bodyparts back to back: All muscles are paired with another muscle (called an “antagonist”), which (ideally) is capable of opposing its force. Training muscles in antagonistic pairs is time-efficient on several levels:

• Because antagonists are usually located close to each other, a set for one muscle becomes a warm-up for the other.

• For various neurological reasons, when you perform a set for one muscle (say, the biceps), the antagonist (the triceps) becomes facilitated for a better contraction.

• Compared to training all sets for one muscle, and then all sets for the second muscle, training antagonists “back to back” allows for twice as much rest between two sets of the same exercise. For example, if you’re performing bench presses and chin-ups with two minutes of rest between sets, you’ll actually get over four minutes of rest between two successive sets of bench presses.

5) Use a home gym: For many people, using a home gym saves an average of 20 minutes per workout in travel, parking, and changing. If space and cost is a concern, consider the following home gym:

Swiss ball from Sissel (aprox. $30)
Power Block dumbbell set from SportStrength (aprox. $650)
6×8 foot 3/4″ thick weightroom mat from Bigger, Faster, Stronger (aprox.$115)
300 pound Olympic barbell set (aprox $100)
Chin-up bar (aprox $40)



This home gym, which allows you do do a huge variety of exercises, costs less than $1000, and takes up only 48 square feet of space. Much of this equipment can be picked up second-hand for a significant reduction in price.

6) Emphasize compound movements for the posterior kinematic chain (glutes, hams, low back) It is well known in the strength training community that squats, deadlifts, and their numerous permutations have the greatest return per unit of investment than any other type of exercise.



The Workouts


General Notes:

1) These workouts should be used as suggestions, not iron-clad laws. It’s more important to understand the principle behind them than to try to perform them literally. If you do not have the experience, facilities, or health status to perform these exercises, select an appropriate substitute.

2) If you have a muscle or muscle group which is already well-developed, concentrate on other areas

3) Dips can potentially be damaging if you already have existing shoulder problems, particularly if you have ever experienced a dislocated shoulder.

4) Although I have outlines specific repetition brackets, it is important to emphasize volume (through the use of higher reps) and intensity (through lower repetitions) sequentially, utilizing one method for 3-4 weeks, followed by the other for 3-4 weeks.

5) The Olympic lifts and their modifications are often my first choice for efficient training tools, however, I realize many readers do not have a training background in these lifts. If you do have experience in these movements, you can substitute them where appropriate in the following workouts.

The 45 minute workout

If you’re able to train 3 times a week for 45 minutes, try the following approach:

Monday
00:00 to 00:05: Warm-up
00:05 to 20:00: Incline Dumbbell Press on Ball; Stiff-leg Deadlift: Perform back to back, 5 sets of 6-8 repetitions each, using a 4-5 second tempo and resting 90 seconds between each set
00:20 to 45:00: Ball Crunches; Seated Dumbbell Curls. Perform back to back, 5 sets of 6-8 repetitions each, using a 4-5 second tempo and resting 90 seconds between each set

Wednesday
00:00 to 00:05: Warm-up
00:05 to 20:00: Front squat; Lying Dumbbell Tricep Extension: Perform back to back, 5 sets of 6-8 repetitions each, using a 4-5 second tempo and resting 90 seconds between each set
00:20 to 45:00: Military Press; Leg Press Calf Raise. Perform back to back, 5 sets of 6-8 repetitions each, using a 4-5 second tempo and resting 90 seconds between each set

Note: As the bar is already on the rack from front squats, I have chosen military presses for deltoids to minimize set-up time.

Friday
00:00 to 00:05: Warm-up
00:05 to 20:00: Chin-up; Dips: Perform back to back, 5 sets of 6-8 repetitions each, using a 4-5 second tempo and resting 90 seconds between each set
00:20 to 45:00: Bent-over Row; Seated Leg Curl. Perform back to back, 5 sets of 6-8 repetitions each, using a 4-5 second tempo and resting 90 seconds between each set



The 30 minute workout

If you’re able to train 3 times a week for 30 minutes, try this approach. It utilizes circuits of 3 exercises per session. For the following workouts, perform 4 sets of 8-10 repetitions with a 4-5 second tempo and rest 60 to 90 seconds between each set, depending on the reps and tempo you use (the higher the reps and the longer the tempo, the shorter the rest).

Monday
00:00 to 00:05: Warm-up
00:05 to 00:30: Three exercise circuit:
Set 1: Pull-ups
Set 2: Back Squat
Set 3: Seated Dumbbell Press

Wednesday
00:00 to 00:05: Warm-up
00:05 to 00:30: Three exercise circuit:
Set 1: Flat Dumbbell Bench Press
Set 2: Standing Calf Raise
Set 3: Seated Dumbbell Hammer Curl

Friday
00:00 to 00:05: Warm-up
00:05 to 00:30: Three exercise circuit:
Set 1: Stiff leg Deadlift or Reverse HyperSet 2: Dips
Set 3: Ball Crunch

The 15 Minute Workout

Let me state right off the bat that if you’re reading this and can only find 15 minutes to train, your life is out of balance! However, if you truly are able to train 3 times a week for only15 minutes, try this approach. It utilizes one exercise per session.

Monday
00:00 to 00:05: Warm-up
00:05 to 00:15: Squat or Deadlift

Wednesday
00:00 to 00:05: Warm-up
00:05 to 00:15: Flat Dumbbell Bench Press or Dips

Friday
00:00 to 00:05: Warm-up
00:05 to 00:15: Chin-up or Pull-up
The “Busy during the week, but weekends are free” workout

This is a situation that many people find themselves in: the weekdays are a race against time, but the weekends are relatively peaceful. This workout is designed with longer workouts involving large muscle groups over the weekend, and a shorter session involving smaller, less energy-intensive muscles on Wednesday. The “nuts & bolts” should be fairly intuitive— just utilize the same principles and acute training parameters as the previous workout schedules.

Saturday (Chest & Delts)
Sunday (Legs & Back, & Abdominals)
Wednesday (Bi’s, Tri’s, & Calves)
General references on time (and life) management

Charles Staley, B.Sc., MSS: His colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles' methods are ahead of their time and quickly produce serious results. His counter-intuitive approach and self-effacing demeanor have lead to appearances on NBC’s The TODAY Show and The CBS Early Show. Learn more about Charles’ Escalating Density Training program online at EDT Training System