Ed Coan training rule

1 to 2 worksets per excersise per week and 1 rep left in the tank on each of these sets. Is that reasonable or just good for a genetic freak like Ed?

Ed Coan training rule

I think it's ok once you are already a top level lifter. I think when you are starting out you need more working sets. More working sets let you get volume. Ed can get volume with 2 working sets because he lifts so much. A beginner can't do the same thing.

Ed Coan training rule

yeah, it's good for anyone who can train like that...

me for example... before doing my 551 bench, 198 class, did only one bench workout per week... one set of heavy single after warmup... and then one triple off 3 boards... upped 10 pounds every week and did a single etc... it go to 551 at a meet... SIMPLE workout, yet I progressed the most...

before that my best bench was 500 in a training... between that 500 and preparation for that 551 which lasted 8 weeks my training never went above 300 for 6 months (i lifted 500 in march and till october never did above 300 and then started training for a meet and got 550, IPF lift)

i'm lazy in the offseason, i hate going heavy, just one set with 300 and thats it, BUT I can hit 400 on regular basis even not training, but hate to lift too heavy all the time

back to original question, yes it is good if you can train like that...

i tried MM style of training and SHIT... 2 weeks and I can't do it... too many sets, reps, and 2 workouts are killing me... I'm back to once per week bench, once squat and thats it... just heavy weight... if I have to go heavy I'll make sure I don't need to do it long, just one set, one rep if possible... on every powerlift... and if I lift more... it is enough for me to not do anything more...

but I have friend who regress on that type of training, he gotta go 2 times per week and many sets...

depends... so don't do it just because coan says... it is not for everyone... otherwise... every lifter would train like coan and be like coan...

gavra

Re: Ed Coan training rule

siegfried wrote:
1 to 2 worksets per excersise per week and 1 rep left in the tank on each of these sets. Is that reasonable or just good for a genetic freak like Ed?

What kind of warmup and how many exercises per grouping?

Ed Coan training rule

BIG DADDY's picture

Ed Coan training rule

I THINK MOST PROS TELL YOU WHAT THERE DOING NOW NOT WHAT GOT THEM PASS STAGE 1 STAGE 2 STAGE 3 AND SO ON.

IT'S LIKE READING MUSCLE AND FITTNESS PRO BODYBUILDERS WITH 20LB DUMBELL DOING CHEST PRESS.

Ed Coan training rule

That was awesome. I especially like the part where he puked up lord-knows-what and then said "Good squat."

I thought it was interesting that he doesn't break parallel in training.

Ed Coan training rule

The 9th Time wrote:
I thought it was interesting that he doesn't break parallel in training.

????

doesn't break parallel??? where is your parallel or you man, on the floor???

first it can't be viewed correctly to judge but if you ask me, every squat would pass even the strictiest IPF judging...

second... knowing what ed coan always says, and preaches about squat depth, i pretty much think they're all good...

what I have saw also are pretty good below parallel squats...

ed coan uses hip lock... a technique which enables you to achieve legal depth, but no more... you need to experiment to find a foot width that enables you to do that...

gavra

Re: Ed Coan training rule

What kind of warmup and how many exercises per grouping?

Ed does a very easy warm up, just getting the feel for the weight by ca. 50- 100 lbs jumps and no real strain.

Re: Ed Coan training rule

siegfried wrote:
Ed does a very easy warm up, just getting the feel for the weight by ca. 50- 100 lbs jumps and no real strain.

Eddie was squatting 700 when he was 20, 165-181 class... he's almost 44 now, and that makes 24 years of 700+ squats. Multiply that with number of training sessions and then with sets and reps for every session. Of course there is no real strain when you look at his warmups, he does that weights for quite some time. It is very natural to him...

over 20 years of 900+ squats also... and 800+ deadlifts which he pulled in every meet he entered since 1985 except once when injury kept him...

when you take everything into account, you'll see why he is training like he is... he already lifts a lot... and you probably don't need more after 20 years of squatting 900+ regularly...

he can only get hurt and make the things worse if he could do more sets and/or even worse try to go to failure... he doesn't leave 1-2 reps in the tank, he leaves 3 or more probably...

gavra

Ed Coan training rule

Substance in what you write, gavra, but: He advises other trainees as well to do it that way. But many can`t do it in reality. It takes a lot of inner strength to keep these 1-2 reps always left in the tank. Especially in the bench press and on good days. And then 100 % effort solely on contest day.

Ed Coan training rule

siegfried wrote:
Substance in what you write, gavra, but: He advises other trainees as well to do it that way. But many can`t do it in reality. It takes a lot of inner strength to keep these 1-2 reps always left in the tank. Especially in the bench press and on good days. And then 100 % effort solely on contest day.

Yeah, but he convinced me, I was very young when I got his book, probably 17. It was 4-5 years ago. And thats probably the reason I never had even MINOR injury, rarely even a pain in some bodypart. If I had other role model, I would probably go different in training.

And, I consider myself stronger than most people... 600x2 RAW deadlift, 562x2 single fury bench, 450 RAW bench (551 IPF competiton), 622x2 squat in just wraps (660 IPF in 181 class), 660x2 in looser suit (i'm waiting for dbl ply gear from titan to retest myself and compete, GPC). All at around 190lb bodyweight. I posted these numbers not to brag, just to say that I lift not so small weights and stayed injury free and pain free.

People complain on pain even when they bench 300 sometime... I know guys compaining on sore back on 500 squats. You don''t need t squat so much to have problems walking tomorow.

I think this as you called it "coans rule" helped. I never really never go to real failure, that information is stuck in back of my mind. I do not train like ed completelly, I change schemes up and down, but only that rule, leaving it in the tank helped a lot.

Ed even once said he would always add a set or two more than put more weight sometimes.

THERE is, of course, time and place for everything, for going all out, and trying PR's, and for competitive PLers it is on meet time. Anyway, who cares you got 600 in the gym, when you ended with 500 in the meet. So why bother going all out in the gym if you can't repeat that performance where they actually count. Except lifting for your ego or something.

It is OK to go all out in gym sometimes also, but I think it should be rare, much less than many people do.

gavra

Ed Coan training rule

Gavra, how much assistance work do you do?

Ed Coan training rule

Will wrote:
Gavra, how much assistance work do you do?

last night my bench training was,
RAW 10x60, 5x120, 2x160, 1x180, 1x190 (kilos)
SHIRT 3x200, 3x220, 3x220 (everything easy)
FLOOR PRESS 4x3x160

thats pretty much it, i just started preparing, and it can give you example how much assistance... not much, I do bench heavy, sometimes many, sometimes low sets, squat is the same, I keep the weight heavy and stay away from failure... I don't do triceps extensions and stuff like that, only assistance work is pull-ups and rows on saturday (5-8 sets of each).

I try to up my assistance work sometime, but honestly, I don't know why they call it assistance, it doesn't assist for anything, at least for me. When I look in my training log I progressed with it, and without it, so why do it when I can progress without it.

You know, people do close grips, DB presses, 5 pressing movements, 6 extension movements, milion types of good mornings, and they start training with me, and then they see, they're stronger from meet to meet even without all that crap. My training is simple, I just did triple with 220, lets try 222 next training, then if successfull we'll see to go 225 next time. Similar to Coan's progressive overload, then if 225 is heavy I'll keep it on the bar for few workouts till I get used to it, and then go to 227, and then when I do 3x230, I consider it good, and stop there, get few kilos back and start again. That way, my training is always heavy in the range of heavy weights, but I'm fresh, cause I never strugle to get the weight, and by doing this, progress comes easier, it is easier for your head also to lift 225 when you know 220 was done easy without strain, and there is no fear of failure.

I don't think you need all those assistance. If you just have some weakness one or two sets of some exercise to correct that weakness would be anough to do over period of few weeks. You don't need to train the lift, and then again train every muscle used in that lift separately. Then better train the lift little harder, and just one weaker muscle used in it hit later.

Back is muscle that needs to be hit fro week to week, the only muscle I train almost ALWAYS directly... it helps me with the arch, with the stability and with lockout on deadlift.

Gavra

Ed Coan training rule

Very cool, gavra. Your level of strength would be quiet something to reach. At age 44 I weigh 220-250 depending on my diet. The last 4 workouts I did 7-10 heavy sets per basic excercise (crazy, I know) and now the rightdelt-ligaments ache, the hipjoint as well. My instinct tells me I either reduce volume or I will get hurt rather soon. So I`m overtrained by now. I got 4-6 heavy workouts ahead per lift that I will go heavy and only 2-4 sets and then with a reserve, every other week. The other weeks medium heavy. Trying to score some prs around start of may - midth of June. I guess one heavy set (90-95 %) every other week would be even better now that I have a 2 month high volume period in the tank. What do you think?

Ed Coan training rule

siegfried wrote:
Very cool, gavra. Your level of strength would be quiet something to reach. At age 44 I weigh 220-250 depending on my diet. The last 4 workouts I did 7-10 heavy sets per basic excercise (crazy, I know) and now the rightdelt-ligaments ache, the hipjoint as well. My instinct tells me I either reduce volume or I will get hurt rather soon. So I`m overtrained by now. I got 4-6 heavy workouts ahead per lift that I will go heavy and only 2-4 sets and then with a reserve, every other week. The other weeks medium heavy. Trying to score some prs around start of may - midth of June. I guess one heavy set (90-95 %) every other week would be even better now that I have a 2 month high volume period in the tank. What do you think?

Wow, I think you just gave me a compliment by asking me what do I think. I don't consider myself experienced enough (I read a lot, and study sports science, but only have 5 years of training) to give advices to people, especially since every trainee has his own oppinion and noone lkes when someone advices him.

Thats why I only say what I do, and never say that what someone else is doing is wrong, and/or what is better...

But since you asked... I think 7-10 sets is just TOO MUCH. I tried doing many sets and I don't like soreness, don't like painfull workouts, and I like to feel strong day after workout, not weak and painfull. I like to feel fresh, thats actually what gives me confidence to try more always, I know that my body is fresh, strong and injury-free. And on many sets I feel worn-out, and thats not what I like.

My advice is to do less sets, say 2-3, or 1-2 with heavy weight, if you like percentages, more like 85-90%, let's say with the opening weight in a meet, and go heavier than that sometimes, for example 95%, and then to try PR or to see where your strength level is. If you get PR, you do things right. Limit your exercise selection to basic movements, but change your assistance work if you like doing it, say one exercise for 4 weeks, another one next 4 weeks... I don't know what PR's are you chasing, but look to simply get better in that lift, like RDC says form, style and technique are more important than the workout for getting efficient in some lift...

I actually rarely go above my opening weight in training. I do triples with 220-230kg on the bench, and know that I can lift it anytime, other two attempts will depend. When that weight gets light, I'll up it to say 240 kilos, and then that will be my opening weight, and other 2 will be based on how easy first lift was. I try PR and very heavy weights sometimes, but it doesn't mean much if I get 260 in training week before meet and start 230 in meet and don't get 250. That 260 is only for talking then. Even on internet noone beleives without video, so it doesn't mean even for talking about it. And it doesn't mean much knowing that you lifted it since I lift for competition, not for knowing how much I can lift. PR is good for boosting confidence, and thats why I try it sometime, only for that, to serve its purpose in improving my will to train, since it gives confidence you did things right.

And, you can never get enough recovery Smiling I love to be strong not to train actually. There are people who like to train, they do 1000 sets just to do it, I know them. It doesn't matter if they finish workout with 10lb dumbell in the end, they like spending their time training, just doing something, even if it's curls with 10lb dumbell. Their goal is fatique or something I don't know. I train for resutls.

I hope it helped... mail me to gavra300bench@yahoo.com if you want...

gavrilo gavrilov - gavra

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