Staley Strategies Online Coaching

Staley Strategies Online Coaching

Comments

I appreciated your article on t-nation regarding form and safety. Thank you!
Coach , I had both knees replaced last year. Since then I have done mostly weightless box squats or very light leg presses , usually for w set of 25. Recently I box squatted 135 for some easy sets of five. The weight was nothing , but I am still apprehensive about adding more weight to the bar. Any thoughts ?
Tips & strategies for staying in the lifting game for the long haul (from your truly snd colleagues)
Which in peoples opinion is best for triceps hypertrophy. Triceps pressdown on bar, or rope ???

We can use far more on bar, thus is that not putting more force on the triceps ??? As is not the rope using other slabalings muses more ??? "OR" is actually the bar using more stabilizing muscles ???

SAME with triceps extensions on Smith machine with rope and bar. I can use roughly 60% more using the bar to the rope. {yes my shoulders will come more into play with the bar}

But with puts more force on the triceps inself ??? I will have to get my EMG machine out again I think.

Wayne
Thanks to you I have gotten out of my typical “bro split” routine that I have used in different forms for the better part of 30 some years. After reading some of your posts and articles in T-Nation I finally got my head around switching to a full body workout routine.

3 weeks in, here are a few of my observations.

1) It really lends itself well to hypertrophy rep ranges as warmup sets for me are typically less at higher rep ranges.
2) You still have to do adequate warmups, just because you got a little sweat on doesn’t mean the next muscle group is good to go. The first week I tweaked several muscles learning this.
3) Quality of sets is better, I am not killing a particular muscle on a given day so the work I do is more optimal.
4) Recovery seems to be better day to day and between sets, I find myself needing less rest between sets leading to more total work in the same amount of time.
5) I really like super sets and drop sets lifting in this format and find I have increased energy for this.
6) I am able to add a larger variety of lifts to my routines and having a ton of fun being much more flexible in my daily programming.

Overall, I am really enjoying this, plan on working it into the fall. I may then try a upper / lower split for a strength cycle. Don’t know if I will ever go back to a typical Bro split.

Thanks Charles!
Good T-Nation article this week!! I’ve been telling clients for years to stay away from the circus trucks and stick to the basics. Thank you again.
I just read your article from 3 years ago "Powerlifting the Good, Bad, and Ugly". You are right, the sport is growing and Raw seems to be the standard now (at least in my Fed). I started competing in the USPA almost two years ago and I've just seen it explode here in California. The USPA and USPL are huge in terms of members and number of events nation wide. The meets I compete at usually take place between 2 or 3 days because of the volume of competitors. On Nov 3 I will compete the the IPL Worlds which is a 3 day event in Las Vegas. Because I am in a lighter division I have yet to see the really big guy lift. Women and younger lifters seem to be the fastest growing segment of our sport. The sport is so much different then what I have envisioned it to be before I got involved. I've only seen a little bit of the Bad and the Ugly, it's been mostly Good. — Raw Elite

I'm in my best shape ever, and still hitting PR's at age 60- I'd love to help you do the same. Perso

Operating as usual

07/18/2022

The plan for Saturday’s deadlifts was 7×7 with 325, but the first 6 sets felt so easy, I went off-script and took 375 for the last set. By the way I made a very subtle change to my technique here which is changing everything for the better... leave a comment if you think you know what it is!

Questions? Comments? Please leave your thoughts below!

Need a coach? I'd be honored to help… Click the link in my bio or DM me for more details

07/03/2022

My 8th set of 8 with 300 Lbs from yesterday. Just started a 12-week peaking cycle leading to a hypothetical 500Lb max. Essentially you start with 60% for 8x8, and then, each week, you add 5% while dropping one set and one rep (e.g., week two is 65% for 7x7, etc.)

Questions? Comments? Please leave your thoughts below!

Need a coach? I'd be honored to help… Click the link in my bio or DM me for more details

07/01/2022

OK so contrary to popular opinion, I do other lifts aside from the deadlift (just not as impressively). This is 205x5 from yesterday — if I was in the mood to push (which I wasn't), I'm pretty sure I was good for 10. My best-ever set using this style of squat (high bar to a 15" box 295x10) about 2 years ago.

Questions? Comments? Please leave your thoughts below!

Need a coach? I'd be honored to help… Click the link in my bio or DM me for more details

06/19/2022

My top set with 405 from yesterday's session. Probably had one more rep in me but of course, extreme fatigue tends to warp your momentary sense of benefit/drawback ratio.

Questions? Comments? Please leave your thoughts below!

Need a coach? I'd be honored to help… Click the link in my bio or DM me for more details

06/19/2022

My top set with 405 from yesterday's session. Probably had one more rep in me but of course, extreme fatigue tends to warp your momentary sense of benefit/drawback ratio.

Questions? Comments? Please leave your thoughts below!

Need a coach? I'd be honored to help… Click the link in my bio or DM me for more details

05/17/2022

THE POWER OF CONTEXTUALIZED EFFORT

A common expression among motivated lifters is "I'm going to do everything possible to achieve this goal." While the intent behind this. statement is fantastic, in truth, you're better served by identifying and prioritizing the most powerful inputs that contribute toward your desired outcome. Here's a familiar example:

You're determined to grow more muscle, and you're ready to do everything possible to accomplish this goal, including hard consistent resistance training, optimizing your nutrition, getting regular massages, foam rolling, taking BCAA's, creatine, and fish oils, improving your sleep hygiene, and regular mobility work.

While all of the above will contribute toward muscle growth, these inputs have vastly varied contributions to your stated objective. Since resources are always limited, it's more efficient to ID these "big" contributors, and triage your efforts accordingly.

In the above example, the 3 most powerful inputs are likely to be:

• Hard, consistent resistance training, focusing on getting stronger in the (roughly) 8-15 rep range on effective, well-rehearsed exercises.

• Adequate calorie intake

• Adequate protein intake.

These 3 inputs represent probably 75-80% of the entire list of inputs listed in the example below. That's for most people… If for example you've identified that poor sleep is a weak link for you, then it should be moved toward the top of the list.

Take Immediate Action: Make a list of all possible inputs that do or are likely to contribute toward your goal, identify the relative importance of each one for YOU, and then focus your efforts on the top 3-5 inputs (If/when time & energy permit, attend to the less potent inputs). Over time, continuously adjust and refine this procedure based on the results you experience.

Question? Comment? Please share it below!

Need a coach? I'd be honored to help… Click the link in my bio or DM me for more details.

05/13/2022

This is powerful and practical. A few examples include:

• Consider RTD (ready to drink) shakes if your protein intake is sub-par.

• Not thrilled with your gym's equipment selection, members, ambiance, and/or proximity to your home? Find a better one.

• You feel like a minority of one? Seek out more supportive people to hang out with.

• Can't stomach the thought of squats today? Go ahead and leg press instead - a slightly suboptimal exercise is FAR superior to an optimal exercise that you won't can't do.

• Finally, a real life example: recently I was doing a training cycle where I did weighted back extensions after squats. Knowing that I was highly likely to blow them off after squats, I used to carry the 100 pound dumbbell over to the back extension unit before I even started my squats. That way I "had" to do the back extensions if for no other reason than to save my personal dignity.

Do you have a favorite environmental priming hack? Please share it below!

Need a coach? I'd be honored to help… Click the link in my bio or DM me for more details. Posted • An idea worth considering today. ⁠

Click the share icon below to add this to your story or share your thoughts on this idea.

05/11/2022

My third set of five with 365 from Saturday's session. These got better with each set, despite the fact that I typically hate doing "sets across." This is a 15 pound improvement from the last time I did 3×5 three weeks earlier.

Questions? Comments? Please leave your thoughts below!

Need a coach? I'd be honored to help… Click the link in my bio or DM me for more details.

04/24/2022

Pulls against elastic resistance from Saturday's session. The bands gradually add increased resistance as the bar moves upward, culminating in about 100 pounds of additional load at lockout. I did 10 sets of 2, EMOM-style. Benefits/Rationale include:

• Less load at the start, where joints are often more vulnerable.

• More load at lockout, which is often easiest (and safest) segment of the lift.

• Physical and psychological variety, which makes hard training more palatable, as well as increasing recovery times.

Although band resistant deadlifts can be done in a number of different formats, generally what seems most practical is multiple sets of 2-3 focusing on speed and aggression.

04/18/2022

My third set of 5 with 350 from Saturday's session, which was the first day of a new cycle, which looks like this:

Week 1: 3x5 (base strength)
Week 2: 10x2 (speed work against a band-resisted barbell)
Week 3: 1x8-12 (strength-endurance/work capacity)

This cycle should diversify my strength characteristics, as well as promote better recovery. The plan is to repeat this until I can't milk any more out of it, and then switch gears.

Questions? Comments? Please leave your thoughts below!

Need a coach? I'd be honored to help… Click the link in my bio or DM me for more details

03/20/2022

405x8 from yesterday's session. Lot's of work to do but it's gradually coming back into focus...

Questions? Comments? Please leave your thoughts below!

Need a coach? I'd be honored to help… Click the link in my bio or DM me for more details.

03/12/2022

7 Random Thoughts.: The Deadlift

The barbell deadlift is one of 3 contested events within the sport of powerlifting. It's also a popular (and often controversial) exercise often used by recreational lifters for the purpose of improving strength, increasing muscle mass, as well as other benefits. With that short intro in place, here are 7 observations I've made about this interesting exercise:

1. The deadlift stimulates more muscle(s) than any other gym lift. For this reason, it's often useful for lifters who seek maximum efficiency in their workouts.
2. Despite this, because the deadlift tends to distribute stress over such a large muscular topography, it's almost never the best exercise for any particular muscle.
3. The last observation is particularly true for quads: because the quads are never the prime mover (or even the weakest muscle in the kinetic chain), they rarely experience enough overload for meaningful growth — even if you try to optimize the exercise for that purpose.
4. With the last point in mind, deadlifting with minimal knee flexion isn't necessarily "all back bro!" It may, however be "mostly posterior chain, bro." And if that lines up with your training goals, it's all good.
5. Safe, effective deadlift technique is so poorly understood by most lifters, it's reminiscent of common conspiracy theories. The most reliable evidence of good deadlift technique comes from lifters with conspicuously-strong deadlifts with low injury incidence over years of pulling.
6. Like all useful exercises, the deadlift is almost infinitely variable — common variants include sumo, RDL's block pulls, deficit pulls, and the use of specialty equipment such as the Rogue trap bar, and the use of chains & bands, just to name a few.
7. The greatest benefits of deadlifting include learning how to brace, psychological hardening, and fine-tuning overall lifting mechanics.

(Video taken from my March 5th training session)

Questions? Comments? Please leave your thoughts below!

Need a coach? I'd be honored to help… Click the link in my bio or DM me for more details.

02/17/2022

We just received our new 45º back extension unit from BC Strength, and it's super nice — easily the most comfortable back extension I've ever used (it's also very stable — I'm using 125lbs here without issue). Lots of attachment points for bands, and smooth, easy height adjustments too. Love this machine!

Questions? Comments? Please leave your thoughts below!

Need a coach? I'd be honored to help… Click the link in my bio or DM me for more details.

12/05/2021

WHY OLDER WOMEN DON'T BULK UP FROM LIFTING WEIGHTS

I wanted to share a common conversation that I often have with many of my older female clients who are concerned with becoming too bulky from lifting. While it's at least theoretically possible for an older woman to gain more muscle than they want, it's very unlikely. However, if you are convinced that you gain too much muscle when you lift, Here's why I think you're probably wrong:

First, women only have a fraction of the testosterone that men have. If T levels weren't important, women in sports requiring significant muscle wouldn't risk their athletic careers by taking T and anabolic steroids.

Second, you're older. Science and experience show that people have a much harder time growing muscle than younger folks. This is intuitively obvious, so there's no need for me to provide additional rationale for this fact.

Finally, most women who lift are dieting. It's well-known that this makes growing new muscle nearly impossible.

With all of this being the case, why are some older women convinced that lifting makes them bulky? My take:

1. They see other female lifters who've gained a lot of muscle. Usually, these are women who are good at lifting BECAUSE they are more muscular to start with (not vice versa). Also, many of these women take anabolic steroids.
2. The "Thanksgiving dinner effect:" You know how you feel fat and gross after a big holiday meal? Obviously you haven't gained significant fat after one meal, it's just that now your attention is on your stomach because it's full and working hard to digest all that food. Similarly, when you start to lift seriously, your muscles are full of blood after workouts, and this tends to draw your attention to those muscles.
3. Finally, if you really did bulk up, that new bulk is much more likely to be bodyfat than new muscle. This is a diet issue, not a training problem.

I train my older female clients as if they were skinny men who are desperate to gain muscle because this results in the best possible benefits from lifting, which include increased strength, bone density, fat loss, injury-proofing, & confidence.

Questions or comments? Please post them below!

11/18/2021

TECHNIQUE ANALYSIS: DWAYNE JOHNSON (THE ROCK))

Here's a beautifully-done set of flat. dumbbell presses, courtesy of .

This is 10 reps with the 120's with a slow eccentric pace. Here are a few things that caught my eye:

• Slow eccentric pace: Since the eccentric (lowering) portion of the rep is more stimulative (and easier) the concentric (lifting) portion, it's a good practice to add additional challenge during the eccentric phase by lowering the weight slower than your "preferred" (strongest) speed. Lowering weights more slowly also reduces injury risk, since it minimizes tension during the eccentric/concentric transition in the bottom position, where your pec fibers and shoulder structures are most vulnerable.

• 45-degrees of humeral abduction: Note how Dwayne keeps the dumbbell handles at a 90-degree angle to each other. This encourages the upper arms to stay at a 45-degree angle to your torso (when viewed from above). While it's usually not as strong, this position tends to be safer and more stimulative as compared to a more elbows-flared position.

• Bracing: Check out the complete lack of movement in Dwayne's torso and legs during this set. Whenever a client is having trouble understanding how to "brace," I often ask them to imagine how he/she would lift if I were attempting to push him/her off of the bench during the set (or in some cases, I'll actually perturb his /her position as they lift). Contrary to widespread industry practices, lifting from a the most stable position allows for higher/more stimulative reps, and it's safer as well.

Did I miss anything here? Questions about my analysis? Please leave your feedback below!

Need a coach as you ponder your training goals for 2022? I'd love to help — send me a DM or see link in bio for more info.

Posted • Breaking down the pec fibers.
Flat DB presses
120lbs slow and controlled.
10 reps with a 3 second negative and a slight squeeze pause at the top.

Great session.
Torn it up, tore it down.


10/27/2021

Toward A Principle-Based Approach

"Methods are many, principles are few. Methods always change, but principles never do." — Ray Wilkerson

I would never attempt to claim that the methods I use are 100% optimal, but I CAN say that I can quickly and convincingly defend any practice I use in the gym. This is because I link my practices to bedrock principles to optimize the effectiveness of my decision-making. One of these principles arises from my observation that more often than not, the weak link in your overall training approach isn't suboptimal programming - it's insufficient work ethic.

One of my common practices that developed from this principle is giving my clients different exercise options for any given workout. For example, I might ask "would you prefer incline dumbbell presses or barbell overhead presses today?" While this might strike programming aficionados as imprecise, my rationale is that the upside of choosing at least some of your exercises (willingness to work harder) is worth the downside (reduced precision). During any whole-body workout, my main concern is to perform one effective exercise to represent 4 broad movement/muscle patterns (squat/quad-based, upper-body push, hinge/posterior-chain-based, and upper-body pull). As long as this simple requirement is satisfied, Im usually happy to negotiate the details.

In future posts, I'll share more of my operational principles (along with associated practices), but in the mean time, I'd love to hear about the foundational principles that inform YOUR training — please share them below!

Need a coach? I'd be honored to help - click the link in my bio or DM me for details.

Videos (show all)

The plan for Saturday’s deadlifts was 7×7 with 325, but the first 6 sets felt so easy, I went off-script and took 375 fo...
My 8th set of 8 with 300 Lbs from yesterday. Just started a 12-week peaking cycle leading to a hypothetical 500Lb max. E...
OK so contrary to popular opinion, I do other lifts aside from the deadlift (just not as impressively). This is 205x5 fr...
My top set with 405 from yesterday's session. Probably had one more rep in me but of course, extreme fatigue tends to wa...
My top set with 405 from yesterday's session. Probably had one more rep in me but of course, extreme fatigue tends to wa...
My third set of five with 365 from Saturday's session. These got better with each set, despite the fact that I typically...
Pulls against elastic resistance from Saturday's session. The bands gradually add increased resistance as the bar moves ...
My third set of 5 with 350 from Saturday's session, which was the first day of a new cycle, which looks like this:Week 1...
405x8 from yesterday's session. Lot's of work to do but it's gradually coming back into focus...Questions? Comments? Ple...
7  Random Thoughts.: The Deadlift The barbell deadlift is one of 3 contested events within the sport of powerlifting. It...
We just received our new 45º back extension unit from BC Strength, and it's super nice — easily the most comfortable bac...
TECHNIQUE ANALYSIS: DWAYNE JOHNSON (THE ROCK))Here's a beautifully-done set of flat. dumbbell presses, courtesy of @ther...

Location

Telephone

Address


Scottsdale, AZ

Other Coaches in Scottsdale (show all)
Akard Fitness Group Akard Fitness Group
3014 N Hayden Rd, Ste 102
Scottsdale, 85251

Private and Small Group Fitness and Nutrition www.akardfitness.com

Hardcore Fitness Hardcore Fitness
15678 N 76th St
Scottsdale, 85260

Lucas James Celebrity Personal Trainer Lucas James Celebrity Personal Trainer
7137 E Rancho Vista Dr Ste B61
Scottsdale, 85251

Lucas James, Celebrity Personal Trainer is one of America's top fitness trainers located in Scottsdale, AZ. Lucas James is Doctor recommended and endorsed.

Sommet Fitness Sommet Fitness
8961 E. Bell Road, Suite 202
Scottsdale, 85260

We use Pilates to help you achieve a pain-free body so that you can feel better & move better. Avoid medications and surgery.

Ultimate Body Boot Camp, LLC Ultimate Body Boot Camp, LLC
2200 N Scottsdale Rd, Ste Y
Scottsdale, 85257

Health, Fitness and Fun! Personal training that works!

At Your Door Personal Training At Your Door Personal Training
Tatum And Greenway
Scottsdale, 85254

BRINGING HEALTH AND FITNESS TO YOU

Ernie's Elite Team Ernie's Elite Team
2980 N Hayden Rd
Scottsdale, 85251

WORK WITH ⭐️NATIONALLY RECOGNIZED PERSONAL TRAINER & COMPETITIVE COACH - ERNIE VILLEGAS⭐️ •Personal/Online/Nutrition Training & Competitive Prep• ernieseliteteam.com

I Got Your Back.LMT I Got Your Back.LMT
Scottsdale

Omar Ramos is a 1997 massage therapist graduated from Southwest Institute of Healing Arts. He has been a massage instructor over 12 years, in addition he is a Fitness Trainer. Currently, he has a private practice at in home service.

Molly Martin Dressage, PEMF, and JRD Saddles Molly Martin Dressage, PEMF, and JRD Saddles
Scottsdale

Dressage Clinics. Available to travel thru United States. Remote coaching. PEMF sessions for Horses. equinetheraphyint.com L Grad W/distinction

Body Technologies Body Technologies
9171 E Bell Rd, Ste 109
Scottsdale, 85260

Body Technologies Gym is more than a neighborhood gym. Experience the difference in complete health and fitness.

Amanda Bode Amanda Bode
Scottsdale

Transformation in Progress! Let's get fit and healthy together! Health and fitness tips, motivation and support.

Pilates 4 You Pilates 4 You
7330 E Earll Dr Suite F
Scottsdale, 85251-7206

Pilates 4 YOU is a fully equipped Pilates studio, specializing in private sessions and small group classes. We focus on you and your fitness goals.

x

Other Coaches in Scottsdale (show all)

Mh Fitness Training Patrick Thomas Fitness IronFigure Fitness Peaceful Warrior Martial Arts & Healing Center North Valley Martial Arts MINT Strength Level Up Fitness in Scottsdale EVERYBITFIT OPEX Gyms Spencer Tatum OPEX Fitness The Art of Fitness KO Training