T Nation



Hey Team,

I won't be in until a little after 6pm (pacific time) today, but go ahead and post your questions and I'll get to them then.

Today is a good day so far: no visits from the EPA, ATF, or any other government agency for that matter!



  1. Do you think that dumbbell snatches/swings/presses can be just as beneficial as barbell snatches/presses?

  2. Do you think sprinting very steep hills are as beneficial as sprinting w/a harness, sled or xvest?

  3. Why do you do powercleans for 6 reps as opposed to singles? I've found that form tends to deteriorate w/cleans and deadlifts when using multiple reps. Am I doing something wrong?



Very common to those successful in the iron game and athletics in general is the ability to "listen to your body." Questions abound regarding back off weeks, back down weeks, overtraining, etc. At the tender young age of 31, I am really just beginning to "get it". This is waaay to long in my book, as I first picked up a weight over 15 years ago. It really started to penetrate my thick candy shell when I adopted your performance focused training and incorporating olympic lifts. So, thanks for that.

It is very difficult to get this idea into our heads. And we know it's not an intelligence thing. The smartest guy I know, literally a rocket scientist, but an all around brain surgeon, is a prime example. He's so stubborn and set in his HIT ways. I showed him the EDT DVD, and he "buys in" partially, so he's going to try it for arms. Baby steps, so the process has started. First though, he's trying 10x3, and that was an even harder sell. BTW, I'm bringing this guy to boot camp. ;]

So, back to my main point and an actual question:

How can one TEACH another to listen to their body?



Do you believe that upping your total volume on a large scale will lead to greater size/strength gains? For instance, increasing the amount of total weight lifted in one week?
Right now I'm on a program where I work movements mazimally some days, but just do active recovery on others. I know the active recovery helps progress because the muscles "heal" faster, but would the extra lifting cause more protein synthesis? And if so, what's the minimal threshold as far as the weight used? 50%rm?
I wonder if I could use a weight heavy enough (like 50% rm) that would both help with active recovery AND increase protein synthesis because of the extra total tonnage.



Yes, IFFF you can recover from it

I'd stick with one objective per workout. Nothing below 70-75% is going to produce hypertrophy in my mind...


Mmmm, depends on the context, probably not. But thankfully we aren't limited to one or the other.

Probably, but again, do both if possible.

Who says I do power cleans for 6 reps?


The best way to develop this skill is to have a LOT of monotony and consistency in your training. This way, you know what a particular workout "should" feel like. Then, once it feels easier than normal, you know you're on the right track. BUT, if you do something different every day, you'll never develop that context, correct?


what are your feelings on training frequancy for beginner/intermediate lifters?

I don't plan on switching to less then 2 times a week for most body parts, but I'm seeing that the body part split still seems to be the most common used in the gym.


Sorry guys, I was logged in as road warrior...those 2 posts made by him are really from me.


Thanks for the answers.

I could have sworn that I read that you've said (several times) that you like power cleans for multiple reps for metabolic reasons? Please clarify.


Coach Staley,
When do you introduce advanced techniques such as isometrics, iso-concentric contrast, rest/pause etc. into an athlete's program to assist in progression? And how do you fit them in, if at all? Thank you.


OK. Well I'm not against doing this at all. But your technique should be stable before you attempt it


I think of "basic" lifting (which is devoid of the stuff you're talking about below) as the Christmas tree, and stuff like isometrics, iso-concentric contrast, rest/pause etc., as the ornaments.

So build the tree first, then add the ornamants...maybe after 12-18 months


Hi CS, I've been working out with EDT for a bit and I really like it. But I'm going to be starting my first cycle of Superdrol soon and I was wondering what kind of program you'de suggest for someone on that supplement. I started a post earlier,(http://www.t-nation.com/readTopic.do?id=712548) maybe if you have time you can go over it, I have a program posted, but it seems like quite a high volume. I'de love to hear the opinion someone of your knowledge.

Also at the end of the discussion last night there were a few requests on parameters for specialization training. Thats also something I'de be interested in knowing.

Thanks in advance.


I tend to like high frequency for almost everyone. That doesn't mean every session has to be an ass-kicker obviously. But I'm all about motor skills and habit formation, and high frequency helps to accomplish those ends..



  1. Re Power cleans-one school of thought suggests that you should "jump" (feet literally coming off of the ground) w/the weight and using your hip thrust/leg drive as the primary mover/motion. Another school of thought says to stay on your heels the entire time.

What's your opinion and why?

  1. How often do you do your gpp? Hill sprints? First thing in the AM on an empty stomach (for the purpose of fat loss) or is 2-3 hours after a meal sufficient?


No differences for clean VS assisted in my book. If the assistance is helping you recover better, you'll make faster progress by lifting heavier weights for more reps.

That's my take on it...



I see. Why do you favor the bow and arrow style technique over the triple extension?



I keep suffering severe muscle spasms in my trapezius. What can I do to prevent them?