I don’t want to give away the details, but I’m in the process of writing an article specifically about how Charles trains his athletes. Since it probably won’t appear in the mag for a few months, and I don’t think Charles wants me giving away exactly how he goes about things, I’ll just give you a few guidelines to use if you want to try his type of training.
-Lower your volume (ie # of reps) from your typical hypertrophy program. If you generally use 12 sets per workout, 10 reps each set, you’d be doing 120 reps. With Staley type training, you’re focussing on quality of reps to access the higher threshold fibers, so don’t negate this quality by keeping the volume at the same level. You might use 4 reps per set (with the same weight as above) for a total of 25 sets per workout. This would give you 100 high quality reps.
-Use any split you want, and change it around like you would any other variable. Right now, I’m using the following split:
M: chest, biceps,
Tu: deadlift, lower abs, straight leg calves,
Th: back, triceps,
F: squat, upper abs, bent knee calves
-Focus on compound exercises. Don’t bother with assistance exercises. Of course, you’ll have to use some isolation exercises for calves and abs, but that’s about it. Bench, Incline Bench, Deadlift, Squat, Chins, Rows, Dips, and Barbell Curls are all you need.
Hope this helps…