Hi Chris. I had similar results with an 8 week HST cycle, and that is at age 57 and over 30 years of training. I think the learning point is to periodically switch-up the type of routine you do. I also agree that EDT is too strenuous for the average person for a long term program without something like Mag10 to assist in recovery.
Got to the old football weightroom today to find the electricity was out. I didn’t mind the cold and could find the weights I needed by feel, but I couldn’t see enough to write down my info for EDT Arms. Decided to skip the EDT and just train arms heavy with low volume and using some exercises I haven’t used in the last 4 weeks or so. Thought this might be a nice shock.
Had a great nocturnal workout and was surprised to find that all poundages were up by 5-10 pounds (assuming I grabbed the right weights in the dark! But I’m sure I did.) This may seem odd to some since EDT is high rep, high set total annihilation training, but it has also increased my strength even though I haven’t been training for it. Just an interesting side note.
Chris,
Have you tried asprin as recommended by Staley in the book?
John - The pre-released copy of the book I reviewed was not 100% complete. I don’t remember seeing anything about aspirin. (Haven’t got my hard copy of the book yet.)
Chris would you mind sharing with us what your arm program as far as excercise selection and rest intervals etc consisted of?Or anybody else who did a arms EDT style.Thanks
BUMP the above - lets have the specifics!?
Bob and SRS - Read the EDT arms article at T-mag linked above. That’ll answer your questions.
Chris: I have done total body EDT and the cool thing is that I continually lose BF with out doing any aerobics. Did you experience and drop in BF with the arm specialization program?
Bob! My interviewer! Good to hear from you!
I didn’t notice any fat loss, even when I first tried EDT with a full body program, but both times I upped my calories.
I could see how it would be easy to lose fat when on the regular EDT program though. Racing the clock can really get the heart thumping - especially on leg day.
As I’ve mentioned though, I probably won’t be using EDT as a full body program any more. It really shines for specialization; it’s perhaps even ideal.
Chris: I agree with you on the EDT specialization programs for experienced lifters. I liked the total body EDT so much that I did a 5 week EDT program for rear delts and traps (since they were grossly out of proportion compared to my front delts). I only used 15 minute cycles rather than 20 minute cycles since I was working a relative small group (rear delts) plus I also get some trap work on back day. Anyway, the results were pretty damn good and the pump seemed to last for about 3-4 hours rather than the usual 30 minutes. I think I will try the arm EDT for 5-6 weeks then hit another rear delt and trap cycle.
Bob, I am very interested in your rear delts, trap specialization. I am in the same boat as you. Care to shed some light onto your split/training days. thanks.
What is the purpose of the club soda? - thanks
Harmon: rear delts I have found can be problematic especially if you have neglected them for years as I mistakenly have done. Anyway here is my program ? its not scientific by any means but it did work or I should say it has made a noticeable difference. I would say I personally have at least a year?s worth of hard work just to get my rear delts looking like I even train them when compared to my front delts.
Mondays:
A-1: bent over cable laterals (torso parallel with the ground) right side, then left side
B-1: smith machine upright rows (with shoulder blades retracted)
Rest 3-5 minutes
A-2: bent over dumbell laterals ? similar to exercise A-1
B-2: barbell shrugs (with pause at top of motion)
Thursdays:
A-1: barbell upright rows (with shoulder blades retracted)
B-1: bent over cable laterals (torso parallel with the ground) both sides at the same time (making an ?x? with the cables across your chest.
Rest 3-5 minutes
A-2: bent over dumbell laterals ? similar to exercise A-1 on Mondays
B-2: dumbell shrugs (with pause at top of motion)
All exercises were performed with a slow, deliberate motion. This program is far from exciting, but considering the main focus was on rear delts, it is what it is. I will have to say that my poundages almost doubled within 5 weeks on the cable laterals as well as the reps also increased at the higher weight by almost 20%. Good luck.
Got a great rear delt exercise, please let me know.