The system covers the spectrum of his thoughts and training philosophies and I had to promise my firstborn just to get a glimpse. Though still a work in progress, I was able to get Coach Staley to share a portion of Q2 with T-mag readers. In fact, after my first "EDT" lat and triceps workout, I asked my doctor if he would install a permanent morphine drip in my arm, but apparently there are legal complications to prescribing controlled substances for DOMS. Muscle is in fact a biological system, and it grows or atrophies in direct proportion to the amount of work it is forced to do. Of course, all training systems approach this reality by suggesting an endless array of often conflicting recommendations regarding exercise selection, number of reps and sets, length of rest periods, and so on. One system says 3 sets of 10; another says one set to failure.
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In addition, I wanted to modify the EDT program for people that simply wanted to get stronger without getting bigger. The program worked well and I had tons of clients putting on size and increasing strength like never before. Regardless, I knew that EDT could be tweaked more for even greater strength increases.
Well, I did just that and my modified EDT program with kettlebells is working extremely well. What Is EDT? Coach Staley realized after several years that the key to getting bigger is to simply do more volume in a designated time period at each workout. For example, if you did 40 total reps on the bench press in a minute time frame with pounds, then your goal at your next bench press workout is to do a minimum of 41 reps. As long as the total reps go up, hypertrophy will follow. To start off, Coach Staley had his trainees take their rep max on any given exercise and he had them do as many reps of five as possible in a designated time period called a PR Zone Personal Record.
As fatigue accumulates during the PR Zone, the trainee will simply increase the breaks and decrease the rest periods.
As your conditioning improves, you will be able to do more reps in each time period and thus get much bigger. In addition to the incredible pumps, increases in strength occurred as well. However, I knew that the strength increases could be enhanced by decreasing the rep range to 2-to-4 per set and by shifting the focus to total sets. In other words, instead of focusing on total reps in which you take super short breaks and gut out as many reps as possible.
I found that it is better to keep the breaks at one minute between each exercise, and to focus on getting 2-to-4 reps per set. Moreover, I eradicated the PR Zone so that trainees do not feel like they are fighting the clock. The initial goal is to do ten sets of two 2-on-2 antagonistic exercises in a single workout. For example ten sets of two on bench presses and bent-over rows. Take 1-minute breaks in between each exercise.
Start off your first workout by doing ten sets of two. If you completed all ten sets of two, then work on doing ten sets of three at the next workout. When you can do ten sets of three with a training weight, increase the reps to four at the next workout.
Finally, once you can do ten sets of four with the training load, increase the weight by 4 percent at the next workout and go back to 10 sets of two again. Now stay at the new training load until you can do ten sets of four again.
Keep the breaks at one minute in between each exercise. By making the breaks longer and using heavier weights with fewer reps, you will shift the focus of EDT to strength rather than size. Also you are giving yourself more time to adapt to a new training stimulus, which in turn will allow you to stay on the modified EDT program longer without burning out.
Are you still going to get bigger, of course if you up the calories. Otherwise, you should notice more muscle density in addition to rapid increases in strength. Keep going back and forth until you have completed ten sets of two on each exercise.
If you complete all ten sets, then go up to three reps per set at the next workout. Take a 3-minute break and then do: A Guard Attack alternating floor press A Alternating Renegade Rows Do 3 sets of 5 on each exercise back to back. In other words, do one set of the Guard Attack, wait a minute and then do a set of Alternating Renegade Rows. Keep the weight the same on these exercises throughout the duration of the program.
That is the program sweet and simple and it will get the job done. Now if you only have one kettlebell, then replace the above exercises with unilateral kettlebell exercises such as: One-arm Military Presses, One-arm Rows, One-Legged Squats, etc. In order to add resistance to the kettlebells, use platemates or duck tape dumbbell plates to the bottom of your kettlebells. Warning: I do not recommend duck taping plates to kettlebells for ballistic exercises such as snatches. Switch to swings or another exercise.
Wait 3-minutes and then do: Evil Wheel Roll Outs: 3x5 with one minute breaks in between each set. If you complete all 10 sets, then go up to 3 reps per set at the next workout. In other words, do one set of the bent-over barbell row, wait a minute and then do a set on the standing barbell military press. Maintain the same training weight on these exercises throughout the duration of the program.
Stretch for minutes after each workout Do not worry about rep tempo speed. Simply lift the weights as fast as possible while keeping perfect form on every set. There it is, a program to take your strength up to the next level. Try this modified EDT workout for two months and you will be amazed with the leaps in strength that you achieve. If you have any questions, email me at mahler25 yahoo. About The Author.
EDT – Escalating Density Training
What you need to focus on is the total workload performed per session. EDT requires that you pair antagonist exercises so you can trick the body into recovering faster. As you begin to fatigue, allow your reps to drop to sets of 4, 3, 2, and perhaps even singles toward the end of the minute period. The total workload you perform is what really matters, not how you arrived at it. Training works in much the same way. How you accumulate that training load is another question entirely.
L’allenamento EDT: Escalating Density Training
The goal is to perform as many reps as possible in a given timeframe, using antagonistic exercises, which work opposing muscle groups. Choose two antagonistic exercises — such as a pull and a press movement. Front squat and hamstring curl are one example, or bicep curls and tricep press. Choose a weight that is your 10RM 10 Rep Max for the exercises. Start a stopwatch or timer for 15 minutes.