I am currently on a test cycle trying to gain some LBM and tighten up the midsection a bit. I started this program about two weeks ago and really like the intensity and pump. I leave the gym soaked and out of gas every workout. Anyone try this while on a cycle??
The EDT Program
Monday: Lats/Elbow Extensors
First 20-Minute Time Frame
A-1: Chins (palms facing you)
A-2: Lying EZ-Bar Tricep Extensions
Second 20-Minute Time Frame
A-1: Seated Rows (Low cable or machine)
A-2: Reverse-Grip Tricep Pushdowns (palms up)
Tuesday: Lower Body/Trunk
First 20-Minute Time Frame
A-1: Back Extensions (a.k.a. hyper extensions)
A-2: Ball Crunches (crunches off a Swiss Ball)
Second 20-Minute Time Frame
A-1: Leg extensions
A-2: Leg Curls
Thursday: Pecs/Elbow Flexors
First 20-Minute Time Frame
A-1: Strive Bench Presses (or any machine bench press variant)
A-2: Low Cable Curls
Second 20-Minute Time Frame
A-1: Hammer Incline Presses
A-2: Preacher Hammer Curls
Friday: Lower Body
First 20-Minute Time Frame
A-1: Alternating Lunges
A-2: Sit-Ups
Second 20-Minute Time Frame
A-1: Seated Calf Raises
A-2: *Russian Twists
*Sit on the ground or a bench with knees bent to 90 degrees and lean your trunk back to 45 degrees. Keeping this trunk angle, and with arms out straight, fingers interlocked and arms maintained at 90 degrees to the upper body, rotate the trunk from the waist (not the shoulders!)
Comments on Exercise Selection
This is not a rehab or functional-strength program. It's designed for lean-mass development only. The inclusion of 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. In theory, this program can be done using more technical lifts as long as you remain "present" or "in the moment." However, for your first exposure to EDT, I strongly suggest sticking to the program as provided.
Procedure
• Each workout consists of two 20-minute time frames separated by a short (5-10 minute) rest period. In each time frame, you'll perform two exercises, for a total of 4 exercises per workout.
• In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.
• After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.
• Sets, reps, and rest intervals: Generally, most people will find it most effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to less reps per set and longer rests as fatigue accumulates. As an example, you might begin by performing sets of 6 with very short (15-30 second) rests. As you begin to fatigue, you'll increase your rest intervals as you drop down to sets of 4, then 2, and as the 20-minute time limit approaches, you might crank out a few singles in an effort of accomplish as many repetitions as possible in 20 minutes.
NOTE: Do not perform early sets to failure, or even near failure. My recommended starting point is to do 1/2 of what is possible (e.g., 5 reps with a 10-RM weight) at the beginning of the time frame. As the time limit approaches however, you'll find yourself working at or near failure as you attempt to break your rep record.
• Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout withy 5% more weight and start over.
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 20-minute work period, and then improve on it the next time around.
Charles Staley is a sports performance specialist and director of Integrated Sport Solutions in Las Vegas, Nevada. A former martial arts competitor and trainer, Staley is also an Olympic weightlifting coach, as well as a master's level track and field competitor (discus event). He has coached elite athletes from many sports, including martial arts, luge, boxing, track & field, bobsled, football, Olympic weightlifting, and bodybuilding. Staley has written hundreds of published articles, and has lectured extensively on the topics of human performance and sport training.
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