Charles Staley calls himself "The oldest, skinniest guy you’ll ever see deadlifting 500 pounds." How does he do it? With intelligent full-body training that hits the sweet spot of intensity. After the release of his Bodybuilding.com All Access program Full-Body Strong, Staley tells us all about the right way to approach weight selection, programming, exercise selection, and gives all kinds of that coachy goodness that makes the difference between "I worked out" and "I crushed it."

Highlights:

- Why he prefers full-body training, and how he came to arrive at it.

- The importance of hard training and why exercise should feel "threatening" to your body

- Why exercise needs to be "relatively dangerous" to work

- "Compulsive" versus "optional" exercises, and why your program needs both

- Why your diet needs to be non-threatening to complement a threatening fitness program

- The 30-word sports nutrition manifesto

- How pattern-based programming rather than specific programming can work for lifters at

- How to cut back on volume without regressing: Do one hard set instead of 4 hard ones, and "you're still probably getting 75 percent of the benefit"

- How to know when to change an exercise, and why "once you've done a certain movement for so long, your body gets it figured out."

- Why alternating size-focused and strength-focused can keep paying off for months or years

- His great lifting regret: too much low-rep strength work, too few hard sets of 10 reps

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