Charles, I asked about the 5 day split because the Growth Surge project suggests a 5 day split while on Mag-10. Thanks for your input.
Is that book deal still good for like a month from now? I’m going to try it when I get back from my honeymoon.
I used my own EDT routine hitting each muscle group once every five days. For legs on Day 1 I did 15 minutes of old-fashioned hack squats and leg curls, and 15 minutes of sissy squats and stiff legged deadlifts. For my second day I did arms. For my first fifteen minutes I did dips and incline curls, and my second 15 minutes I did overhead dumbell extensions and reverse curls. My third day I did chest and back. The first 15 minutes I did incline dumbell presses and chins, and the second 15 minutes I did machine bench, and dumbell rows w/ chest support. After 6 workouts while on maintenance level calories I lost one inch off my waist and stayed the same weight.
I participated in the coaching group. On the positive side, Coach Staley has interesting routines and great guests on his conference calls (usually a guest 1x/month). On the negative, I was unable to participate on all of the calls, so I was effectively paying a lot fo money for a work-out routine. To make matters worse, the last routine I got was provided for free on T-Mag about a week after I got it. Coach Staley is a great resource, but I didn’t get the utility out of the group to justify the expense. That said, I believe that many in the group feel that it is well worth the expense, so my experience is just that - my experience.
This question may have already been asked and answered, but where’s the Delt training in these programs. I’ve looked at all the EDT articles and none of the programs seem to have any direct delt movements
Bump for a couple of unanswered questions Charles.
question for charles. would a chest and back program work well? if so, what are some quick pointers as far as exercise selection? thanks.
Can you guys who had good results with EDT please post the rep ranges you’re using in each 15 min “zone”? e.g. bench press 8x5 (40), bb curls 6x6,2x5 (46). If this is too tedious, just the total reps for each movement will do. Thanks!
I usually aim to get 50 total reps during a 15 minute segment for each exercise. Once I hit 50, I increase the weight.
Thanks for the info Avoids!
Did anyone else drop a good deal of bodyfat while they were doing EDT? I stayed about the same weight but dropped a few percent of fat while on a shitty diet. Does anyone know of any tweaks to make to use EDT during a cutting phase?
Hi guys, sorry so late in getting back to your questions
No delt training: My programs usually provide quite a bit of delt work through pressing and rowing movements, therefore no “direct” delt work. However, thyere are some individuals who can still benefit from direct delt work. If your pecs and lats grow like weeks for instance, but your delts are still non-existant, throw in some front plate raises, lateral raises, etc, at the end of chest and/or back work (never any other day). I’d suggest a 15 minute PR zone consisting of a front delt and a rear-delt exercise, EDT-style. That’s all. Give once a week a fair shot before trying twice a week.
As for EDT for chest/back, try chins and dips? one 20-minute PR Zone and you'll wish you were never born. Follw with a bicep/tricep zone, and then a second bicep/tricep workout about 4 days later.
Hope this helps
Coach Staley: how long will you be accepting testimonials?
About 50 reps per exercise in a 15 minute segment was where my first workout landed me. When I beat 60 per exercise, I upped the weight and my reps fell back to the 40s. Hope this helps.
thanks Rocket! What happens when one of the exercises is unilateral? I’m assuming that when a unilateral movement is called for, you work only one side at a time, e.g., dumbbell preacher curls. Do you speed up the tempo to match the rep count on the bilateral movement or just shoot for half that on each side?
For one arm cable curls, I supersetted my right and left arm, so I got about the same number of reps (50 on each arm). On seated DB curls, I curled both arms simultaneously, so, again, I got about 50 reps on that and the exercise I supersetted with (I think it was close grip bench press). Did that make sense? Let me know…
hey Rocket, I understand what you’re saying. I’m finding it a challenge to hit the 50 rep count because I’m supersetting a bilateral (A1 flye) with a unilateral (A2 low cable curl) exercise in EDT phase 2. If I go any faster, exercise form will degrade. Guess I’ll shoot for 40 reps and call it good.
I’ve been hitting between 60 and 70 reps. Should I increase the weight more? I’m keeping strict form, and liking the higher rep ranges…