Ask Charles Staley #10

Soviet Peaking Cycle

Q: Charles, I vaguely remember a soviet six week peaking cycle from an old issue of Muscle & Fitness— it’s different from the 6 week squat routine that you recently spoke about in Mesomorphosis. I wonder if you know of this routine, and if so, what do you think about it?

A: I do remember, and I have used it with great success! It is a two-day a week cycle, as opposed the the “Soviet Squat Routine,” which requires that you train the targeted exercise three days a week. For this reason, it’s a bit hard to do on a “Monday, Wednesday, Friday” training schedule. I’d suggest training on Monday, Thursday, and Friday, and use Monday and Thursday for the targeted exercise. Use Friday for any remaining exercises that you’d like to include in your training.

Here’s the cycle as it originally appeared in Muscle & Fitness magazine:

Week One

	Day One	Day Two
Set 1	45%x 8-10	45%x 8-10
Set 2	55%x6-8	55%x6-8
Set 3	65%x6	65%x5
Set 4	65-70%x6	75%x5
Set 5	65-70%x6	80%x5
Set 6	65-70%x6	80%x5
Set 7	65-70%x6	80%x5
Set 8		75%x5
Set 9		65%x6-8
Set 10		50-55%x8-12

Week Two

	Day One	Day Two
Set 1	45%x 8-10	45%x 8-10
Set 2	55%x6-8	55%x6-8
Set 3	65%x6	65%x5
Set 4	70%x5	75%x4
Set 5	70-75%x5	80%x4
Set 6	70-75%x5	85%x4
Set 7		85%x4
Set 8		85%x4
Set 9		80%x5
Set 10		70%x6-8

Week Three

	Day One	Day Two
Set 1	45%x 8-10	45%x 8-10
Set 2	55%x6-8	55%x6-8
Set 3	65%x6	65%x5
Set 4	70%x4	75%x4
Set 5	75%x3	85%x3
Set 6	75-80%x3	90%x3
Set 7	75-80%x3	90%x3
Set 8		80%x5
Set 9		55-60%x6-10

Week Four

	Day One	Day Two
Set 1	45%x 8-10	45%x 8-10
Set 2	55%x6-8	55%x6-8
Set 3	65%x5	65%x5
Set 4	75%x4	75%x4
Set 5	80-85%x3	85%x2
Set 6	80-85%x3	90%x2
Set 7		95%x2
Set 8		75%x4-6

Week Five

	Day One	Day Two
Set 1	45%x 8-10	45%x 8-10
Set 2	55%x6-8	55%x6-8
Set 3	65%x5	65%x5
Set 4	75%x5	75%x3
Set 5	75%x5	80%x3
Set 6		85%x2

Week Six

	Day One	Day Two
Set 1	45%x 8-10	45%x 8-10
Set 2	55%x6-8	55%x6-8
Set 3	65%x5	65%x5
Set 4	75%x3	75%x3
Set 5	80%x2	85%x2
Set 6	80%x2	90%x1
Set 7		95%x1
Set 8		100%x1
Set 9		102%x1
Set 10		105%x1

Now, just a few comments:

1) If you choose to use this cycle for cleans, snatches, or deadlifts, I would recommend that you avoid exceeding 6 reps on any given set. Otherwise, accumulating low back fatigue may set you up for an injury.

2) The cycle is based on your current 1RM for the lift that you are trying to improve. So you either need to test for this, or estimate. If you estimate, err on the side of being too conservative— you’ll thank me later!

3) In the past, I have used this cycle just prior to the Soviet Squat Routine, alluded to earlier, since it has a greater emphasis on hypertrophy. So for example, you might use this program for your back squat, then take 3 weeks away from the squat altogether, then embark upon the Soviet Squat Routine, based upon your 1RM which was generated from the first peaking cycle.

Enjoy!

Rave Reviews

Q: Hi Charles,
I just want to say that I was recently at one of your seminars, and boy are you hot! On top of that, you obviously know more about training than all the other so-called “experts” combined, and I think Mesomorphosis is lucky to have you as a columnist.

Beth

A: Thanks for those nice words. Beth, it might be better for you just to call me or use my personal e-mail in the future. Oh, before I forget, would you stop for a gallon of skim milk on your way home tonight?

Thanks!

Mentzer’s at it Again

Q: Hi Charles,
Really enjoy reading your thoughts/ideas! I was wondering about the pro’s and con’s of Mike Mentzer’s recommendations that he provides on his new (’97) audio tape series. Basically, it is 2 exercises per body part once every 8-28 days for a seasoned lifter using one working set to failure (6-20 reps depending on the exercise) after a 2 set warm-up.

Thank you in advance for your time and consideration.

Sincerely,

Dr. Kirk McAnsh, D.C.

A: Apparently this is the latest tweak to Mike’s system, which I have heavily criticized in the past. I often rely upon two exercises per bodypart/per workout, but his suggested training frequency is sparse to say the least. I know that in my own case, training a bodypart once every 8 days works fine (I usually use 7— why reinvent the calendar?!), particularly when using a well-designed split, but 28 days…I have to assume that this is just Mike’s idea of marketing shock value.

Incidentally, training volume and frequency depend upon the degree to which an individual is able to make the “mind-muscle” connection and really create a lot of microtrauma during a workout. If you can create profound soreness which lasts more than 3 weeks with 2 warm-up sets and a single work-set, then once every 28 days is an ideal frequency for you. Otherwise, you’ll need more sets (normally between 3-6 work sets per exercise/per session), and greater frequency (bodyparts trained once every 3-7 days).

I once had exercise mad-scientist Jerry Telle put me through a biceps workout at last year’s Arnold Classic. It involved a single, multi-stage drop set lasting well over 4 minutes. Later that day, the very thought of doing a curl made me nauseous— literally. I was profoundly sore for days, and wasn’t ready to train until 7-8 days later. Telle, who has worked with thousands of athletes, told me that I had tremendous ability to push myself during a workout. So, add all this up, and you get an extreme case scenario of 7-8 days for a small muscle group for someone who trains extremely hard. So where does Mentzer come up with 28 days??!!

I appreciate your question, and thanks for keeping me abreast of Mike Mentzer’s latest hijinks!

Speed Strength Training

Q: Thank you very much for the article Quality Strength for Human Athletic Performance: A Guide to Speed Strength Training. It was a good point to read it first before answering my questions.

But as you know an answer leads to more questions, so here they are:

1. You say to adjust the box height to that equals to your best vertical jump. Are you then talking about standing on the spot, jumping up with both legs simultaneously?

A: Yes. This is called a “strict” or “sergeant” vertical jump— no run up or preparatory steps allowed.

2. Where is the program you prescribe in article best suited? As a pre-competition, in season or off-season?

A: I’d say the beginning of the program is late off-season, and the latter part is early in-season. It depends on the sport/event and the degree to which the athlete is already prepared (his strength levels, etc.)

3. When doing accelerative sets you say “resist the temptation to train to exhaustion” Should the athlete be able to finish one or two reps at the end of the set?

A: You should be able to do an additional rep or two, but don’t do it— if the loads are too heavy it “inhibits” your ability to be explosive.

4. You say that maximal strength motor ability is targeted for the first six weeks (rhythmic reps from 45-60 sec.) and the SS is the focus of the final six weeks. Why do you use 45-60 seconds for maximal strength when that is supposedly the time bracket for FOG (fast oxidative glycolytic) fibers, while sets lasting under 15 seconds are thought to be more suitable for FG fibers. Are you just increasing strength through increased muscle cross-section

A: YES! Some call it cheating, I call it effective!

5. Is this program more designed for beginners, intermediate or advanced?

A: Intermediate to advanced, but with little or no experience with plyos or Olympic lifts.

ATP & the Nervous System

Q: Dear Mr Staley,
The question I have is, If a muscle cannot contract without ATP, then why not? I thought that muscles contracted just with the impulse from the nervous system. I am really confused about this.

A: Great question! Think of the impulse from the nervous system as the “spark” from the spark plugs and the ATP as the gasoline— even if the battery is good, you still won’t get anywhere if you don’t have any fuel.

Makes sense?

Fourteen Year-old Progressing Too Quickly?

Q: Mr. Staley,
Please help if you can. My 14 year old son could not “bench” an unweighted bar last August. But, has progressed very quickly ( in the past 2 months, especially ) and can now “bench” 185 lbs. Albeit only a few reps.  He seems to think he can continue to add 5-10 lbs. per week until he reaches 250 lbs. (or more). I’ve told him that this seems to be a dangerous strategy. His friends at school ( his brother included ) are very impressed and keep urging him to “go for it!”.

I am truly impressed, as well. However, I think he could be severely injured if he doesn’t temper his enthusiasm with a little intelligence. And, not move up in weight quite so fast.

Am I wrong? What advice would you have for him regarding this matter? For instance, what kind of injury would most likely occur and how long might it take to recover?

A Concerned Father,
Jim Wallner

A: I think the answer may be somewhere in the middle actually. Your concern is based in logic and warrants attention. An unfortunate truth is that no one pays attention to safety until they’ve been hurt already–it’s just human nature.

AND, bench pressing is in my opinion the most dangerous gym exercise statistically.

On the other hand, teenage males are capable of making rapid gains in strength (those pesky hormones are responsible). So, if it were my kid, I’d be OK with it as long as technique is perfect. Although there is no way to really teach it in the context of an e-mail (or even a book or video for that matter) a few points may be useful for you:

1) ALWAYS keep thumbs wrapped around the bar, always. Even though for many lifters if feels less comfortable. I know of a lifter who used a “thumbless” grip for years with no problems, until one day he slipped. The result was catastrophic.

2) ALWAYS use a spotter. A SKILLED spotter who is attentive and capable of helping out if needed.

3) Lower bar slowly, under full control. Many lifters lower under control most of the way, and then lose control during the last 1-2 inches of descent, utilizing a bit of “chop” or “bounce” before driving the bar upward. Bad idea. Most bench press injuries occur during the transition between lowering and reversing upward.

4) Keep feet nailed to the floor–no “fidgeting” during the lift, which shows lack of control

5) Keep the butt on the bench at all times.

There are more, but the above 5 are most important. One last point— every rep should have a degree of speed on it–avoid slow, maximal, grinding reps where you’re twisting and squirming to get the bar up— not productive, and makes you slow. The weight should be light enough that you can accelerate it. So for example, if your max is 185, you might do 160 for multiple sets of 2.

Lastly, it’s important, very important, that the training program has diversity (see my popular article entitled “There is No Best Way”). Lower body movements such as squats are more important athletically than bench presses. Benches should be just one tool in the arsenal, not the whole ball of wax.

Hope this is useful to you!

Fitness Woman’s Nasty Habits

Q: Dear Charles,
I recently have finished a relationship with a fitness woman. Many questions still are following through my head. She eat like a bird four or five small meals a day barely consisting of 1000 calories a day yet she still had energy. I was worried about her and asked her to see a doctor, eventually distorting the relationship. She had an eating disorder. She smokes, is on the pill, works 60 hour a week. This scares me, should I say confuses me. These characteristics are all very common amongst the fitness woman I have met. Could you please give me a hand an clear some of the confusion with this subject. I am sure it is more physiological. Any help would be good help! How do they do it?

Thank you
Grant

A: Only in America can smoking be “a common characteristic among fitness women”! Ya gotta love it. Personally, I’d rather eat a bowl of my cats vomit than kiss a woman who smokes, but that’s just me.

I am afraid that I do not have the necessary credentials to help you.

Perhaps you might try http://www.fitnesswomen.com/lungcancer.com

Best of luck!

Positioning Strength and Endurance Components

Q: Hello,
I was browsing through your myodynamics website, specifically the section on women’s strength training. I am a varsity rower at BU and do extensive weight training, so the article was of particular interest to me. One comment caught my eye: you said that it’s better to do aerobic exercise AFTER weight training, but I’ve always believed the contrary. I thought that if I start with my aerobic workout, I get the ball rolling for fat burning, and also muscle building. I also generally thought the aerobic work helps warm my body up.

Any comments would be welcome.

Colleen

A: Hi Colleen,

Thanks for your message. I should first say that all methods, devices, philosophies, etc., etc., have pro’s & con’s. However, when training for strength, it’s important that the body is fresh, so that high threshold motor units can be optimally recruited.

Also, I don’t generally look at strength training as a fat loss method. As for warm-up, yes, perhaps 5 or so minutes of light cardio, fine (good, actually).

But not an endurance work out per se.

The other advantage is that the strength training will fatigue you, which gives you a head start on the endurance workout. In other words, you’ll be able to reduce the load of endurance training that you normally use because you’ll already be fatigued going into the endurance workout.

Incidentally, there may be some situations where endurance would come first— in particular, a rower who has exceptional strength but poor endurance.

Lastly, just to be clear, I think I said to place strength and endurance workouts as far away from each other as possible, and that doing one right after the other would be a second choice.

Hope this is helpful!

Plyos for Hypertrophy

Q: Charles,
I am currently working on gaining size. I am familiar with the utilization of eccentric activities and varying slow rhythms to optimize these gains. My question is whether or not plyometrics can be effectively used or if it is counter productive. Are there any studies that are looking at this? I know that slow eccentrics are optimal, but it seems that the tremendous power demands must help with the growth.

Thank you for your attention,

J. Pullman

A: Be careful when you use the term “optimal.” In my experience, no single training practice is optimal, nor is any single method or technique useless.

Although the demands on the body are great when implementing plyos, they will not directly produce hypertrophy to any significant degree.

Plyometrics are most effective when used to improve starting strength (innervating as many muscle fibers as possible, instantaneously). For example, an improvement in starting strength might improve one’s ability to throw a football farther, or accelerate out of the blocks during a sprint.

Plyometrics DO expose lots of muscle fibers to extreme tensions; however, the tension is experienced too briefly to obtain a hypertrophy response.

Muscular fatigue is a unavoidable prerequisite for hypertrophy. As a rule of thumb, the muscle must be challenged for 45-90 seconds per exercise “bout.” in order to stimulate protein turnover within the target muscle(s).

Incidentally, you do not need to be choosing between the two (plyos vs. eccentrics). What you do need to decide is how much time to commit to each.

Honestly, I would not commit much time to plyos (have a look at my feature article on speed strength training and you’ll see that I don’t even use them much for that purpose!).

Push/Pull & Powerlifting

Q: Hello Mr. Staley,
If you were primarily interested in ‘specializing’ in a Push/Pull Powerlifting style regime, how would you incorporate the squat into your training programs? Assistance or core exercise? Would Box squats be a sound choice? Thank you.

Mike

A: Mike, the squat is an interesting creature. It seams like almost all exercises can be fit into a “pushing” day or a “pulling” day. Where does the squat fit into such a system? Well, it really doesn’t: When the quads contract, they are primarily responsible for extending the knee (pushing). When the hamstrings contract, they extend the hip (pulling). You’re pushing and pulling at the same time. (Incidentally, technically speaking, muscles can only contract to move a bone; therefore, we are really always pulling).

The squat could be placed on a pushing or pulling day; however, most powerlifters reserve a day just for squatting. I think this works out quite well. Here’s a model of a common, successful powerlifting micro-cycle:

Monday
Deadlift
Back and Biceps assistance work

Wednesday
Bench Press
Chest/ Shoulder/ Triceps assistance work

Friday
Squat
Lower Body assistance work

In reference to the box-squat question: Sure, box-squats performed correctly can be a sound assistance exercise for the competitive squat.

When performing box-squat, avoid settling down on the bench. I STRONGLY prefer the method of positioning a bench behind you such that your hams just lightly contact the edge of the bench on the descent, rather than BFS-style box squats where you straddle the bench, and then actually sit down completely before rising up out of the squat.