EDT STALEY PDF

The goal is to perform as many reps as possible in a given timeframe, using antagonistic exercises, which work opposing muscle groups. Choose two antagonistic exercises — such as a pull and a press movement. Front squat and hamstring curl are one example, or bicep curls and tricep press. Choose a weight that is your 10RM 10 Rep Max for the exercises. Start a stopwatch or timer for 15 minutes.

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Your training density is the work you can do in a given period time. If you perform 15 sets of 20 push-ups in 10 minutes, your training density for that particular movement in a minute timeframe would be reps. In other words, it is defined as the multiplication of amount of sets and the number of reps completed in a given time period. In this training program the goal is to perform as many reps as possible of a specific body part in a specific time period, using antagonistic exercises, which work opposing muscle groups.

The concept of EDT is very simple — organize exercises, sets, and reps in such a manner that you can perform a maximum amount of work in set amount of time period around 15 to 20 mins.

And in EDT we perform maximum amount of work in the set timeframe. The benefits of choosing this training program are: In EDT, you always know when to start the workout and most importantly, when it will end.

Also, you know what your goal is, and you just have to achieve in that time period. You just have to do maximum number of reps in that time period. This is because EDT is a program that work for the individual. Every workout becomes more effective than the earlier one, making each session a personal record. More repetitions are equal to bigger muscles and improved health-a simple premise that delivers amazing results.

The only thing matter is, total workload performed in a given timeframe. EDT always work when you pair antagonist exercises so that you can confuse the body and it recovers faster. As you begin to exhaust your energy, allow your reps to drop to sets of 4, 3, 2, and perhaps even singles toward the end of the minute timeframe. Find the weight which is 10RM 10 rep max for each exercise. You can calculate these weights during your warm-up sets.

Set or start your stopwatch for the time period of 15 to 20 minutes. Time frame depends on every individual and the rest period is about 5 to 10 minutes. Perform 5 sets of each exercise in alternate manner. Like if you are doing bench press and chins, then start with a set of bench press and then a set of chins.

The rest period is between 30 secs to 1 minute after the sets of these two exercises. Allow your number of reps decrease as you begin to fatigue. Let them drop to 5, 4, 3 and till the time period ends. As talked earlier, the only thing matters is the maximum number of reps in your set time frame and maximum amount of work done by you. Not the number of reps you do in your one set. Stop doing sets after your set period of time ends. Do not perform any set after the time period is over.

Add total number of reps done in min of time period. Set your goal to beat your PR Zone when you do it next time. The most important thing is that you must beat your PR Zone every next time you perform the exercise.

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EDT – Escalating Density Training

Your training density is the work you can do in a given period time. If you perform 15 sets of 20 push-ups in 10 minutes, your training density for that particular movement in a minute timeframe would be reps. In other words, it is defined as the multiplication of amount of sets and the number of reps completed in a given time period. In this training program the goal is to perform as many reps as possible of a specific body part in a specific time period, using antagonistic exercises, which work opposing muscle groups.

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The Ultimate Escalating Density Training (EDT)

The system covers the spectrum of his thoughts and training philosophies and I had to promise my firstborn just to get a glimpse. Though still a work in progress, I was able to get Coach Staley to share a portion of Q2 with T-mag readers. In fact, after my first "EDT" lat and triceps workout, I asked my doctor if he would install a permanent morphine drip in my arm, but apparently there are legal complications to prescribing controlled substances for DOMS. Muscle is in fact a biological system, and it grows or atrophies in direct proportion to the amount of work it is forced to do. Of course, all training systems approach this reality by suggesting an endless array of often conflicting recommendations regarding exercise selection, number of reps and sets, length of rest periods, and so on.

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Escalating Density Training

In ognuno di questi periodi, chiamati "zone PR", vengono svolti 2 esercizi per un totale di 4 o 6 esercizi per sessione. Questa operazione viene attuata utilizzando un diario di allenamento. Viene fatto un esempio dove si inizia con serie da 6 ripetizioni e recuperi molto brevi. Come riferimento, Staley sostiene che un buon risultato sia quello di raggiungere circa ripetizioni totali in una sola zona PR per entrambi gli esercizi scelti [4]. Tempi di recupero[ modifica modifica wikitesto ] Nel EDT i tempi di recupero sono incompleti e molto brevi, soprattutto nella prima parte del programma. Con il progredire delle serie a la crescente fatica cumulativa viene invece suggerito di prolungare i recuperi per poter continuare a sostenere lo sforzo.

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Modified EDT Program For Serious Strength Increases!

In addition, I wanted to modify the EDT program for people that simply wanted to get stronger without getting bigger. The program worked well and I had tons of clients putting on size and increasing strength like never before. Regardless, I knew that EDT could be tweaked more for even greater strength increases. Well, I did just that and my modified EDT program with kettlebells is working extremely well. What Is EDT? Coach Staley realized after several years that the key to getting bigger is to simply do more volume in a designated time period at each workout.

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