T Nation

EDT - Too High Volume?

Every time I try EDT I just don?t get it. The volume seems so high that I feel I?m doing an endurance workout and not a weight-training workout. I keep the reps at 8 but by the end of the workout (15 minute time frame) I feel pumped but not that I?ve lifted much weight. It feels very endurance based. Anyone else feel this?

How many reps are you getting in during your PR Zone?
Are you sure you are using your 10 RM, where you could NOT complete your 11th rep?
First, keep in mind that EDT is personal, and what may work for me may not work for you. My goal is 60 reps for a PR zone, or thereabouts. If I can get any more then I increase the weight next time. I also look at the workout log and see if I have hit 5 reps for every set during the PR zone. If I have, I increase the weight. I think that is the beauty of this program. It is incredibly adaptable. Do a workout one week, record your numbers, and the next time you do it, you either beat it in total reps or start with a higher weight. It is that simple. I try to use a weight that will not allow me to complete 5 reps at or around my 5-6th set and build from there.
I can tell you, I have been using Charles’s programs for the past month, and am sore in places I didnt know I had.

I hope this helps. If you have any more questions, post them here or PM me or teamstaley. Ill try to do what I can.
Good luck. I hope you enjoy EDT, it has been the ONE protocol that has allowed me to lose fat FAST while gaining muscle mass.

It does not sound as though you are following the EDT program according to how it is written.

You are supposed to find a weight you can lift 10 times but not 11 for each exercise (your 10RM).

Start off your PR Zone by doing HALF of what is possible, this means performing sets of 5 repetitions not 8 repetitions. The goal is to KEEP QUALITY at a high level for each and every repetition. The problem with sets of higher repetitions is that as the number of repetitions increase the quality of those repetitions tends to decrease.

Part of the reasoning of EDT’s “structure” is to keep a high level of quality by lowering the number of repetitions as the 15 minute time zone goes on. For example, when you no longer feel you can maintain a high level of quality for each repetition you do for sets of 5 you should drop to sets of 4, then 3, the 2, and finally pump out a few sets of singles.

To me it sounds like you are using too light a weight and performing too few sets of higher repetitions. Try upping the weight and perform more sets of fewer repetitions and see what happens then.

That’s my take on EDT and please let me know if I can help explain this further.

Just to point out this is just one way to perform EDT, there are MANY other ways to structure your EDT sessions depending upon yoru goals.

Hope that helps!

Thanks so much guys. Thanks.

I?ve been using a weight that will allow me to complete about 8-10 reps. But by the end of the workout (i.e. ? 15-20 minutes time frame) I?ve whacked out about 80-90 reps and that is high! I don?t feel like I?ve worked hard, just fast. And it feels very endurance based. Now I might be using a weight too light and am better off using a weight that will allow me to fatigue at 5-6 reps and work from there and take longer rests? I just didn?t find (or haven?t) the results I wanted (i.e. ? fat loss and muscle gain). You two guys seem to really like EDT and I would love some more feed back. I really appreciate your time.

Thanks mate.

Wayne.

I was kind of confused like you. I felt EDT was like cardio with weights. Good for ‘endurance’ but not so for strength.
I then got these boot camp videos that charles sells on his website, which clarified the focus of EDT.
He explained it like this. Pick a weight thaqt you can do 10 but not 11 times. Do three sets of 10 with that. Placing an accelerometer on the bar (ie measure how fast the bar changes speed), and you’ll see the acceleration of the bar drop over the course of your set. Using the basic equation F=ma (Force exerted on the bar = mass of the weight movedACCELERATION), and you’ll see the force you exert on the bar drops over the set. IF, instead of doing three sets of 10, lifting the same weight, you do 6 sets of 5. You do the same work (Forcedistance), but your reps are fresher, and higher quality. You accelerate the bar at a higher rate. The load you exert on the bar is more. The only sacrifice by doing it this way is the added rest period. But you get a much more efficient workout (per rep).
So, why not make use of the rest time? Why not, while waiting for your pecs to rest between sets, perform reps on an antagonist body part? Something that will allow you to expend more energy while actually resting for your next set? Hence EDT. Its actually fucking brilliant.
GET THE VIDEO!!! I think they are on sale, or were a couple weeks ago.
But, the beauty of the program is that it is adaptable. Entirely. You aren’t getting fatigued, fine, put more weight on the bar. Make sure you are keeping the form correct and strict.
I have been doing unliateral exercies for the past month with almost embarrassingly light weight, and I walk out of the gym very tired but not trashed every night.
this program works, and works well. Try it, ask me any questions you have.

Hi Wayne,

I have used EDT with myself and with many of my clients with great results. I think, as Charles says, “the devil is in the details(at least I think he said that before!).”

It sounds like your volume is a little excessive. Try increasing the weight to a true 10 RM load. If you can perform 11 reps with that weight it is too light and you need to increase!

I personally aim for 50-65 repetitions total for a given exercise in a 15 minute time zone. Try starting off shooting for this rep-zone with a heavier weight and see what kind of results you get from that.

Also, make sure your post workout nutrition and your overall nutrition plan are “dialed in” or you won’t see the results that you are looking for (that holds true for any program).

Let me know if I can help any further.

Kyle Battis

Hey Wayne, I think you might still be confused…don’t use a weight that fatigues you at 5 reps, instead, use a weight that fatigues you at 10 reps, but then use sets of 5 WITH THAT WEIGHT. Then, as the PR Zone progresses, you can even drop down to sets of 4,3,2, and finally, 1.

Hope that helps to clarify

[quote]icklemoley wrote:
Thanks so much guys. Thanks.

I?ve been using a weight that will allow me to complete about 8-10 reps. But by the end of the workout (i.e. ? 15-20 minutes time frame) I?ve whacked out about 80-90 reps and that is high! I don?t feel like I?ve worked hard, just fast. And it feels very endurance based. Now I might be using a weight too light and am better off using a weight that will allow me to fatigue at 5-6 reps and work from there and take longer rests? I just didn?t find (or haven?t) the results I wanted (i.e. ? fat loss and muscle gain). You two guys seem to really like EDT and I would love some more feed back. I really appreciate your time.

Thanks mate.

Wayne.
[/quote]

Please, people, stop OVERCOMPLICATING this program. You could do EDT with doubles and singles…there is no need for high volume. Staley provides you with a guideline, an outline, if you will, not the Ten Commandments.

Thanks so much guys. I will give it another shot! I really appreciate your help. I guess my volume was too high and my true 10 repx max way to light! Will keep you posted.

Thanks again. And thanks Charles!

Wayne.