First of all, what is its relation to lactic acid training? Does it work on the same principles? Would it be good to burn up fat?
Does it mix well with other programs - ie use it as 1 day of the week? I usually do HF programs something like 4 full body sessions a week. Would it be totally absurd to stick one EDT day in the middle of the week on Wed just as something to mix it up sometime?
What if I can do more than 70 reps in in 15 minutes, but I can’t lift a heavier weight for more than 5 reps? For example single arm military press - I can only get out about 5-6 reps with 20s without failing. But if I go down to 15 I can whip out like 120 reps in 15 minutes…
Should EDT ever be used on abs? Obviously I don’t want gigantic abs, but building them up is good and also I read in the lactic acid stuff that increasing blood flow to an area can help mobilize fat there…
I wouldn’t think its lactic training in the purest sense as the sets are too short; however, it will improve conditioning and your ability to cope with lactic buildup.
It can be a great way to train while trying to burn fat. I’m not a real proponent of the idea that a particular way to train with weights will burn fat. Rather, I prefer to think of it as methods of training that are useful while you are burning fat. Maybe I’m picking nits, but diet takes care of the majority of “burning fat.” Training during this time boils down to burning energy, maintaing/building mass/strength. Bottom line: It’s a great program to use while eating a hypocaloric diet as it burns a good amount of cals while training, maintains muscle mass and strength and improves conditioning.
I just got done with an 8 week cycle of EDT w/ a fat loss diet. I came back to heavy training while still dieting and the first week I matched my deadlift PR. The second week I beat it by 30 lbs. That should tell you something about its effectiveness.
It does mix well. There’s many ways to incorporate EDT. A common way is to do big lifts with 5x5 or something like that, then do EDT on the accessory lifts. Your proposal is not a problem. EDT is a tool like anything else. If you want to do it once a week and works with the rest of your plan, why shouldn’t you do it?
Total reps per PR zone isn’t set in stone. I’ve gone as low as 25. There isn’t anything wrong with going over 70 in a zone either, but that sort of protocol probably isn’t the best choice if you’re looking for strength/hypertrophy, but it could burn extra cals. You have to see how it fits in witht the rest of your plan.
It can be used for abs–although not for spot reduction. I like to throw leg lifts or ab wheel in with deads or squats as they are a great antagonist exercise.