5 Programming Strategies for Quick Results
by Eric Cressey
04/02/08

Five innovative training strategies from Eric Cressey, including some counterintuitive ab work, a novel bench routine, some single leg movements, a better box squat, and some benching with lumber.

Eric:

When incorporating single-leg movements, is there a bodyweight-only protocol I can use? I think this would be great for extra workouts.

Thanks

How can you say our finger paintings aren't special...I know you haven't seen mine! :-D

In all seriousness though, "work up to a 1 RM"? Are you saying to do singles up until you hit your max? Or 2 reps per set, or 3?

"Day 3: Cressey split-squat isometric holds

Yes, I named an exercise after myself because I'm freakin' brilliant."

Ha!

I caught the Cal Poly t-shirt in those pictures...
Go Mustangs!

EC,

Regarding the Pallof Press isometric holds, are there times/cases where you'd recommend adding in arm movement while resisting rotation? Also, would you recommend that the bulk of abdominal training be of this stabilization variety versus lots of dynamic movements involving lots of spinal flexion?

For those with sufficient stability, would a small number of sets no more than 2-3 times per week be too much repetitive flexion or probably a safe bet?

I've also been wondering the same thing about nexk training and whether I should focus solely on preventing motion or if I should also include more dynamic work. What are your general thoughts on neck training, specifically flexion and extension, as well as the best methods for training the neck.

Thanks for your time and help!

What do you think of DE work for guys that are interested in getting bigger/stronger in that order?

How many lifters have done that bench routine, and what were their results?

I would prefer real exercises like squats, front squats etc. anyday before these single leg exercises.



I might sound like an old whiny chimp, but I think one should stick to the basics.

Actually I do only use three exercises in my training these days:

- Front Squats
- Benchpress
- Bent Rows

Of course i don't do it like this all year round.

It is only my point that people would get better gains if they did 5 brutal sets of squats than doing 2 or 3 exercises with some kind of isometric bosuball single-leg squats.

I see that the technicality and advanced training methods are running rampant. Many forumites are all the time looking for the silver bullet, and forgetting that it is the assbusting work in the gym that brings the results, not any eccentric-one arm barbell curls or bosu ball stabilization exercise.


This is no discredit to Eric Cressey, as he has my deepest respect, I just think that the gizmos and the advancedness sometimes just get too much attention, and that people forget the real deal.

Great ideas. Love the ab program based on stabilization (abs weren't invented for crunches.)

One question: "How does board pressing constitute a full range of motion?"

To the posters who think EC is trying to sway people away from the basics:

"....To that end, you likely don't need anything remarkable on the programming front. The name of the game is subtle adjustments. With that in mind, here are a few to try out".

Read much people? If what you're doing is helping you reach your goals and are pain free, keep on with what you're doing. However, if you're giving your sessions your best effort and still aren't getting results, these ADJUSTMENTS might be worth a try.

I starting to think something needs to be written in big bold letters at the top of the articles that describes who it is intended for, such as:

Category: Sport Training/Bodybuilding/Corrective Exercise/etc.

Experience level of lifters whom this will most help: Beginner/Intermediate/Advanced