Charles Staley EDT: Time Management Meets Weight Training – Fitness, time management, With EDT you will aim to beat your last PR at every workout. Back in the mid’s trainer Charles Staley developed a very simple yet brutal method of training: EDT or Escalating Density Training. Well, we are talking about the famous E.D.T. (Escalating Density Training) invented by the American strength coach Charles Staley. Let’s go!.
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I placed a call to Charles Staley because it’d been a while since I heard from him, which usually means he’s been in a creative mode. Sure enough, Charles who lives suspiciously close to Area 51 has been putting the finishing touches on his breakthrough training system, which he calls Q2 that’s pronounced “Q-squared” for the phonetically-challenged.
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. As with most great breakthroughs, you’ll find this program deceptively simple but be forewarned: 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.
So with that warning, get ready to grow and hurt with Coach Staley’s latest offering. If I may dispense with the usual formalities and get right down to brass tacks, so to speak, I’d like you to consider the following statement:. Now, in my opinion, if you’re interested in growing muscle, that statement contains everything you’ll ever need to know. 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, saley of rest periods, and so on. One system says 3 sets of 10; another says one set to failure. One system recommends resting 1 minute between sets, another 3 minutes. Saley system employs partial range of motion, another full range of motion.
On and on it goes. What gets lost in all this is the simple reality that det system allows you to do the most work per unit of time is what causes muscle to grow in an optimal manner.
That being said, the next question is “What is work? Every training principle you’ve ever heard of, plus most of the ones you’ve never heard of, are designed to allow you to do more edr more work over the weeks and months. And Q2 is no exception. The only thing that’s new is the way I’m “framing” or presenting the information.
In a sense, the EDT system stley just a foolproof way to ensure that you perform more and more work in each workout that you do. The benefits of the EDT method are as follows:. Now, it’s true that a certain amount of discomfort always accompanies getting out of one’s comfort zone.
But to gauge the effectiveness of a workout by how bad you feel afterward is insane. There are far more efficient ways ataley make yourself sore, such as taking a job as Lennox Lewis’ sparring partner, or applying for a job as a test dummy! EDT involves doing a workout, measuring how much sta,ey was done, and then consistently and gradually increasing that amount of work.
When you do, muscle will grow, metabolism will increase, and you’ll have a leaner, more muscular body. Now, as it turns out, there’s a paradox at work here.
Escalating Density Training Revisisted | Old School Trainer
Because good fatigue management strategies allow you to do a lot more work, you’ll end up plenty sore anyway, so for you masochists out there, fear not — you’ll be in plenty of pain. In this first installment, I’ll set you up with one month’s worth of training to get you on your way. While I’ve presented the basic concepts of EDT in this article, there are a number of techniques and strategies that I haven’t provided.
So if you find this system as valuable as many of my clients have, just send me stley note and we’ll set you up with a new mesocycle stale month. Good luck — stalfy have no idea what you’re getting into! Keeping this trunk angle, and with arms out straight, fingers interlocked and arms maintained at 90 degrees to the upper body, sttaley the trunk from the waist not the shoulders!
This is not a rehab or functional-strength program. It’s designed for lean-mass development only. The inclusion stwley machine-based exercises in the above cycle is based on my preference to avoid technical or coordination-intensive exercises such as squats or deadlifts while in a “panicked” state of mind. Edr theory, this program can be done using more technical lifts as long as you remain “present” or “in the moment.
Do not perform early sets to failure, or even near failure. As the time limit approaches however, you’ll find yourself working at or near failure as you attempt to break your rep record. And that’s essentially it.
No pre-ordained numbers of sets, reps, or rest periods. It’s entirely up to you. Your job is only to complete the minute work period, and then improve on it the next time around.
Oh, and be ready to feel some pain. Don’t start this program if you need to attend some social event where shuffling and moaning in pain aren’t acceptable. Most exercises have value if you do them correctly.
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Losing fat is simple. Staying lean is difficult. Only about 10 percent of people are able to do it. Here’s what they have in common. Don’t get a shoulder injury before you even start to do reps. Here’s how to properly get your big weights in place. Get your hip flexors out of this movement and you’ll build staleu, stronger abs. You know that spicy stuff every guy under 30 squeezes onto his food? It turns out it makes them stronger. A plant chemical proves to be as effective in rdt the prostate as prescription drugs, but far safer.
It also treats erectile dysfunction. These healthed-up cookies will satisfy your cravings without expanding your waistline. Amazingly, creatine works better for certain muscles than it does for others. Take a look at this new science.
If your main goal is to build muscle, stop training with your ego. And it delivers, every time.
What makes you fat? The quality of food you eat? Or is it just calories in, calories out? Here’s where most so-called diet gurus go wrong. There’s a better exercise to build your back. There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Five great exercises to hammer your quads.
Bodybuilding is full of programs used by “enhanced” lifters, but most people don’t take drugs and can’t get good results. This effective program is for them. When you walk into a room, do people think you’re riding a stork? If so, here’s the workout method you need.
Your workout is fat and bloated.
Here’s how to trim it down to get better, faster gains in as little as 30 minutes. You’re already doing the big basics, right? You’ll stalfy stronger, perform better athletically and get more jacked. Training one body part per day is outdated, and full-body workouts don’t always cut it.
Push-pull-legs is superior for any goal. There is a difference. And both variations are safe if you do them right. The dead fish factor. Here’s what all that means and how it relates to building scary strength.
This quick drill does it all: Use the muscle round technique to light up your brachialis and syaley size to your arms. If I may dispense with the usual formalities and get right down to brass tacks, so to speak, I’d like you to consider the following statement: The benefits of the EDT method are as follows: Also, you know exactly what you need to do in that time period.
In other words, you have an explicit goal — a definite purpose, and a well-defined time frame for accomplishing your goal. You have to experience this in order to fully appreciate how easily it is to get “up” for ED workouts.
EDT-The Simplest Muscle Building (and Fat Shredding) Workout Plan…and it Works!
Forget about sets and reps. Forget about rest intervals. Forget about time under tension. I’m totally serious — all of these parameters distract you stalley the essential truth — that you need to do more work this time than you did last time. It literally took me over 20 years of studying these factors to realize that they don’t matter.