EDT Questions

Training Bodybuilding
1

I’m doing EDT again and had a few questions. I was going to post in the original EDT discussion thread, but noticed the last post was in 10/07 and had no gotten a reply to it.

Anyways,

I can dip way more than I can chin.
Dip: bw+65 x 5
Chin bw+55 x 5

and I was going to do these exercises weighted (but light) for EDT.

Should I be using the same weight for both? Last night I just threw on 10lb to a dip belt and did my first session. I got 42 chins, dips (5, 5, 5, 5, 5, 3, 2, 2, 2, 2, 2, 2, 2, 1, 1). This was with no rest between exercises, and 30 secs between each [super]set. Problem is I was fatigued from the chins, not so much the dips.

Second zone calls for lying tri ext. I couldn’t get a bench, so I used cable press downs. I will assume it will be hard to get a bench for the next couple of weeks with the January gym rush. Is this ok? Or a better substitute? My second zone went like this: EZ-bar Curl with 80lbs, Cable Press Down 132lbs (5, 5, 5, 5, 5, 5, 5, 5, 5). I was going to go heavier with the curls, but I was feeling it in my back more than my arms as it was.

For my lower days I plan on alternating:
Heavy squat, Rep Deads
Heavy Deads, Rep squats

2

Use a weight that is comparably hard for both, and use the same number of reps total. So if you do 30 reps in 15 min for one, it should be the same for the other. That way, if you’re stronger in one, the other also has a chance to catch up. That’s how I’ve seen Staley advise people before.

Also, I think you’re stronger in chins than dips compared to average. Most people who could dip +65x5 couldn’t chin +55x5. This is assuming you’re using good form, of course…I would expect you to use more in your EDT workout if that is the case. Like +15 or something for chins, and +20 for dips.

That is a fine substitute. A better way (IMO) to do EDT is just to do your upper body EDT style, then do 5x5 or 8x3 or something for the lower body afterward, making it a full body session - assuming your focus is on your upper body.

If you wanna hit them equally, why not

Mon - EDT for upper, straight sets for lower

Wed - EDT for lower, straight sets for upper

Fri - EDT for upper, straight sets for lower.

More often is better for a given group of muscles, so full body should work better than a “split,” edt or no.

3

Note you can do a skullcrusher (lying tri ext) on the floor if you want.

4

Chins are wide grip down as far as my grip lets me… no jerking. I try to pull up to my chest but settle for if my chin is over the bar.

I fatigued with the 10lb chins, so I was definitely thinking of adding another 10lb plate for dips. I wasn’t too sure about adding more weight for chins. Also I wasn’t sure if I was trying to seek balance on the weights (Because if you miss a rep on chins you automatically do the same number for dips).

I don’t think I could handle doing EDT for lowerbody, IMO. Today my pecs, traps, and lats are fried. I am usually sore from doing lower work period.

5

Looks like you’re doing the Repgasm program from the Author’s locker room. I think your execises are fine. I’m pairing dips and chins first pr zone too. I don’t think it matters which bi and tri set you use as long as you use the same pairing and grips throughout. Good luck.

6

Yes, you match the number of reps for each exercise. But you don’t have to match the weight; it’s debatable at any rate whether chins and dips ought to be at a 1:1 ratio for load.

I basically did a variant of the “RepGasm” program and used an A/B split. Workout A was EDT chins and dips, then a superset of high pulls and cable lateral raises. Workout B was MRT for 25 reps with the JM press and a close-grip underhand row, and MRT overhead squat for the lower body. You just alternate between the two workouts for a total of 3 workouts per week. A-B-A B-A-B and so on.

As for what you said about “handling EDT” for the lower body…that’s a sure sign you should do it! Every time I’ve said “I can’t do that” and tried my best, it meant results!

Like 60 seconds rest between deadlift/overhead press superset, as recommended in one of Waterbury’s program…thought I was gonna die. But it gave results.

Just drop the weight and give lower body EDT a try, you can only progress. A good superset would be front squat and hang clean, or lunges and deadlifts. Or step-ups and deadlifts, or front squat and one-leg RDL…use your imagination.

7

Can I ask an add on? When I do EDT I always loose count. How do you keep count?

8

Pen and paper… that’s what my rest periods are for.

Edit: cell phone for a stopwatch

9

I had bad experience alternating chins and dips. It turns out that dips also recruit my lats, so by the time I end my dips, I can’t do chins anymore. Remember to use a pairing that has the least overlap of muscle group use.

Your second pairing looks good, but it looks like you’re cheating if your back hurts in curls.

It wouldn’t be a good idea to alternate deads and squats because you’d be using the same muscle groups. As what has been said above, remember to use a pairing that has the least overlap of muscle group use. It’s better to do a squat/leg curl and a SLDL/leg extension pairing.

10

That’s odd that you feel your dips recruit your lats so heavily, undeadlift. Are you using a really wide grip for dips? When I began really locking out my dips to activate the serratus, I felt it added a new dimension, but still I wouldn’t say my lats were fatigued.

Re: back hurting for curls, not necessarily cheating. I would guess that t-spine immobility could cause lower back pain during curls, just a guess though.

Another good way to use EDT is to pair an upper and a lower body exercise. That helps manage fatigue, I think.

As far as keeping track of reps, etc, definitely use paper. I only log permanently the total number of reps and maybe “Felt weak in dips today” for example, but it’s vitally important to use pen and paper.

Just make a table that looks like…

-----Dips---------Chins
—5
—4
—3
—2
—1
Total

When you complete a set of 5 chins and 5 dips, put a tally under each one by “5”. And so on. Then you can easily count your total. I just use a sticky pad or something, it’s not hard… Alternately you could just write

dip554321
chin 554321

Using the numbers themselves as tallies.

11

Staley has actually posted a purtified table like the one I made, but it takes up a whole page I believe, and I see no reason to save your “tallying,” only the total number of reps.

12

I only log my totals in my book also. I use pretty much the same counting method as Conwict. I really like EDT it has so many possibiliities for pairings and couldn’t be simpler. I also like how much time it saves me. I do an A/B Upper/Lower split, but plan to try full body compunds when I change plans.

13

It makes a really nice contrast to MRT. They use a different form of progression, and MRT is more strength-oriented, so they pair nicely.

14

So I did a little bit of HIIT yesterday, so I’m “officially” starting EDT today as Mon (A), Wed (B), Fri (A) workouts. Then BAB next week. Last Fri was a test.

Chins bw+10lbs
Dips bw+20lbs
5, 5, 5, 5, 5, 4, 4, 3, 2, 2, 2
Total:42

No rest between Chins/Dips, just enough time to slap another 10 onto the chain. 30 sec rest between sets in the beginning. Once I felt like I was slowing down I added +15sec. Max rest was 1 min until I got to the shorter sets.

E-Z Bar Curl 82.5lbs (weird bars)
Tricep Cable Press Down 132lbs
5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5
Total:60

No rest between curl/pressdown. 30 sec rest between sets in the beggining… up to 45 sec rest at the end.

My thoughts:
Still not fatiguing on the dips. Maybe add another 5lbs.

Not fatiquing at all on assistance exercises. Adding another 5lbs to both.

Any comments?

15

Also, Wed I’m doing ‘heavy’ deads, ‘light’ squats.

My dead PR is 385. My ATG front squat PR is 225ish (not tested as recently).

Can anyone recommend weight/rep schemes for Wed? Also my next lower workout will be ‘heavy’ squat, ‘light’ deads. What about for that one? I always have a hard time pre-deciding what I’m doing in those lifts (I usually just did warmup, 8, 6, 4, 2, etc)

16

Work hard on the main lifts (dips/chins) and don’t worry about fatiguing very much on the assistance lifts. As Staley says, pain is not always gain.

17

8x3 heavy days are always fun for me. You can play with your reps too many ways. It comes down to what you want out of that day. I do EDT on my upper and lower days right now, but I tossed around the idea of 8x3 and 3x8 sets on my lower days. I don’t fatigue per say either, but that doesn’t stop DOMS from kicking my ass the next couple days. I’m loving EDT.

18

It’s so different from most other methods of lifting. Whether it’s your core method or not, it is always a great way to periodize. And a time-saver. Keep us posted on the lifting.

19

If I’m doing 8 sets of 3, and I doing those 3 at like 80% of of 3RMM?

20

You can go higher than 80%. To me progression is simpler, though, if you keep the load the same on all sets.