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Fitness

How to Put Meat on Your Quads (Athlete Journal 86)

Ramping up my training volume, especially on weak areas and without sacrificing intensity, is doing me a lot of good.

Written by Charles Staley Last updated on April 18, 2014

The story around here lately is that ramping up my training volume, especially on weak areas and without sacrificing intensity, is doing me a lot of good. I’ve definitely put some meat on my quads in recent weeks, and I know that because I can actually feel the weight on my legs as I walk, and I can feel the difference in my squats as well.

In terms of injuries, the only thing I’m dealing with is a tweaky right shoulder, which only bothers me on the bench press, but it’s forced me into a familiar conundrum of deciding whether I should just train through it, or give it a rest. So far I’ve chosen the former strategy.

I’m planning on hitting a big low bar squat next week, so stay tuned. I’m about eight weeks out from Americans right now, and I think I’m on track for some big numbers on June 8th in Tucson.

Weekly Volume And Noteworthy Lifts:

Volume: 58,771 lbs (Last Week: 47,653 lbs)

Tuesday, April 8, 2014, 11:35 AM

Bodyweight: 201 lbs

Volume: 16,710 lbs

CAMBERED BAR SQUAT

Set 1: 65 lbs × 5

Set 2: 115 lbs × 5

Set 3: 155 lbs × 5

Set 4: 205 lbs × 5

Set 5: 245 lbs × 5

Set 6: 295 lbs × 3 (Video Below)

295x3

BACK EXTENSION

Set 1: 140 lbs × 10

Set 2: 140 lbs × 10

Set 3: 140 lbs × 10

LEG EXTENSION

Set 1: 140 lbs × 10

Set 2: 140 lbs × 10

Set 3: 140 lbs × 10

SWINGS

Set 1: 75 lbs × 20

Set 2: 100 lbs × 20

Wednesday, April 9, 2014, 8:45 AM

Bodyweight: 200.6 lbs

Volume: 16,031 lbs

BENCH PRESS

Set 1: 45 lbs × 10

Set 2: 95 lbs × 10

Set 3: 135 lbs × 10

Set 4: 185 lbs × 8

Set 5: 205 lbs × 5

Set 6: 225 lbs × 3

Set 7: 155 lbs × 15

CHIN UP

Set 1: 1 rep

Set 2: 2 reps

Set 3: 3 reps

Set 4: 4 reps

Set 5: 5 reps

Set 6: 6 reps

Set 7: 7 reps

BICEP CURL (DUMBBELL)

Set 1: 60 lbs × 12

Set 2: 60 lbs × 12

Set 3: 60 lbs × 12

Friday, April 11, 2014, 5:05 PM

Bodyweight: 200.2 lbs

Volume: 15,110 lbs

DEADLIFT

Set 1: 135 lbs × 3

Set 2: 135 lbs × 3

Set 3: 135 lbs × 3

Set 4: 225 lbs × 3

Set 5: 225 lbs × 3

Set 6: 315 lbs × 1

Set 7: 405 lbs × 4 (Video Below)

405x4

HIGH-BAR SQUAT

Set 1: 45 lbs × 10

Set 2: 95 lbs × 10

Set 3: 135 lbs × 10

Set 4: 185 lbs × 10

Set 5: 225 lbs × 10

Set 6: 275 lbs × 5

BARBELL HIP THRUST

Set 1: 405 lbs × 1

Set 2: 495 lbs × 6 (Video Below)

495x6

Saturday, April 12, 2014, 9:20 AM

Bodyweight: 200.8 lbs

Volume: 10,920 lbs

FLOOR PRESS

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 5

Set 4: 155 lbs × 5

Set 5: 175 lbs × 5

Set 6: 185 lbs × 3

Set 7: 185 lbs × 3

Set 8: 185 lbs × 3

CHIN UP

Set 1: BW + 35 lbs × 3

Set 2: BW + 35 lbs × 3

Set 3: BW + 35 lbs × 3

Set 4: BW x 10 reps

BICEP CURL

Set 1: 70 lbs × 10

Set 2: 70 lbs × 10

Set 3: 70 lbs × 10

A big believer in practicing what he preaches, Charles Staley trains and competes just like his clients. Every Friday you can read what Charles has done this week in his workout sessions.

About Charles Staley

Charles Staley's primary interest is providing inspiration and education for older guys looking to reclaim their physicality and vitality. At age 56, Charles is leaner than ever, injury-free, and in lifetime best-shape - a few of his recent bests include a 400-pound squat, a 510-pound deadlift, and a set of 17 chin ups.

Charles Staley's primary interest is providing inspiration and education for older guys looking to reclaim their physicality and vitality. At age 56, Charles is leaner than ever, injury-free, and in lifetime best-shape - a few of his recent bests include a 400-pound squat, a 510-pound deadlift, and a set of 17 chin ups.

Well known in the U.S. and across the world, Charles is recognized as a innovative coach and a thought leader in the field of human performance. His experience, reputation, and self-effacing persona have lead to appearances on NBC’s The TODAY Show and The CBS Early Show, along with numerous radio and podcast appearances. He has penned more than a thousand articles for major publications and online websites in the industry.

Often referred to as a visionary, an iconoclast and a rule-breaker, his methods are leading-edge and ahead of their time, capable of quickly producing serious results.

Charles is not only a thinker, but also a doer: currently, he competes at the national and world level in weightlifting and powerlifting on the master’s circuit and holds three World Championship titles in the sport of raw powerlifting. Find Charles online at Target Focus Fitness, or follow him on his popular Facebook page.

Charles has had a successful online coaching service in place for several years. This is a way people to train under his direct supervision even if they aren’t local to him. If you’re ready to invest in yourself, Charles would love to be on your team!

View All Articles

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