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Muscle Logic : Escalating Density Training Paperback – October 20, 2005
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About the Author
CHARLES STALEY guides Olympic and professional athletes, and serious weightlifters in their quest for physique transformation and performance enhancement. He has authored more than 300 articles for such magazines as Muscle & Fitness, Men's Health, and Ms. Fitness. He currently resides in Phoenix, Arizona.
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You need to work hard and have the motivation to try and beat you PR each time you train so maybe this technique isn't good for people not willing to push themselves.
The workouts aren't easy either. I didn't have the cardio capacity to do heavy lifting for 15 minutes at a time when I started out (besides previously doing 'cardio' workouts) so I had to build up my work capacity.
Overall, you are going to get out what you are willing to put in.
One - You always have a clear-cut goal when going into a workout. Based on how many reps you did in your last workout with this weight, you know exactly how many reps (or more) you should attempt to get in this workout. If you're a person who just enjoys hanging out in the gym for 90 minutes and working out by "feel", then this approach may not be for you. But, if you're a person who likes to set goals in order to focus your effort, then you will enjoy this approach.
Two - You can clearly see your progress from workout to workout. This can help you stay motivated over time. I not only keep track of the number of reps I do for each PR zone, but I keep track (using a spreadsheet) of the total poundage I move as well. Each time I exceed my last workout's performance (and, since starting this program in April, I have done so in twelve of my last seventeen workouts), I put an asterisk ("*") on my log. If you like to achieve goals (not just set them), this workout system is for you.
In short, this workout methodology forces you to deliver a laser-like focus on results during your workouts. The goal is always clear, and you always know without a doubt if you met it or not.
I recommend 100%
New and Old
The basic principles used in EDT are old ones: Progressive overload, controlling the tempo of your lifting, attention to form, measuring progress.
The questions most amateur (and some pro's no doubt) lifters have that this system addresses:
- How long should you lift? (and "I don't have 2 hours a day to do this!")
- How can you guarantee progressive overload?
- How can you measure progress?
- When is it most effective to increase or decrease weight?
- How many reps are the best?
Muscle Logic has a novel system that answers these questions and does it is a simple manner that is both easy to track, and simple to do.
I won't spoil the system (you have to get the book for that!) but I will present some highlights:
- You lift weights for a predetermined time (15 minutes is his suggestion)
- You use moderate weights lifted explosively and with perfect form
- You work antagonistic pairs (supersets)
- You lift as many sets of small reps as you can
- When you reach a certain number of total reps (up or down) you change weight
This is a very simple and very effective system, though you may not think so when reading it!
Simple and Complex
The book has a few negatives: The concept is so simple, that the author has a hard time putting it into words. When reading it, I got the distinct impression it could be summarized on a couple of pages in a brochure, though the author was not able to do so for whatever reason.
When in the "Menu" section of the book (all these sorts of books seem to have this) I got the distinct impression it was "tacked on" since the book seems to be more about crafting your own workout routine rather than following the author's.
This book is worth the price of admission. The system seems to work - using this I can get the same result as some of my best workouts much more consistently, and the results seem to be more assured since these principles will all but guarantee progressive overload and make progress tracking (& adjustment) much easier.
This is a very unique (to me) approach to working out. It takes a bit to put a schedule together but
the workouts are great. You walk out of the gym in minimal time, feeling like you haven't done enough.
But the following day, you know you've trained. Its fast and intense. I'm going on my second cycle and
I can already feel and see some results. Try it.....you'll be surprised.