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73 responses

  1. Jay.Cee.
    April 15, 2009

    I think this is great, but i would want to try it with some weights.
    say im doing bicep curls.i still follow the same regime?

    i do it for 15 minutes?how heavy is the weight supposed to be?

  2. Alfredo
    April 15, 2009

    Hi: Interesting article, firdt time in this site.

    I have never done exercise like that way. I will give it a try.

    Thanks for the information

  3. Amelia Burton – Health & Fitness Coach
    April 16, 2009

    Hi Rusty,

    The thing I love about this method is it’s focus on form. So many exercisers have poor posture, internally rotated shoulders due to training with poor form.

    I love your website, I’d love to know your methods for building it up so successfully! You’ve done so well!


  4. Greg
    April 16, 2009

    I love body weight exercises. I have even read suggestions that until you can manage X-number of body weight exercises you shouldn’t even bother with a dumbbell. I don’t agree with that, but there are some out there that do.

  5. Janel
    April 17, 2009


    I love this workout! One of the things I don’t like about getting in a “good workout” is that if I don’t get nauseous (which I hate!), I don’t feel like I worked out hard enough. This puts me in a lose-lose situation. The idea that I get to stop BEFORE it hurts and still have an effective workout that I can feel good about is amazing! (I prefer to workout light–I just do.) I’ve modified it for myself and right now I’m doing 10min of pushups, 10min of abs and 10min of lunges/squats. I’m putting together other bodyweight exercises I can do the full body workout with the 2 day split.

    LOVE IT!!!

  6. spen c.
    April 27, 2009

    sounds good to me, ive been doing body weight exercises for the past two months and i am progressivly getting stronger, but i am sure this will maximize my results and make the workouts less boring.

  7. chuck
    May 17, 2009

    EDT is originally designed to use a weight that you can do 10 rep. i doubt if using bodyweight exercise will do any good. (although i tried with push up and i sore for 5 freakin days) remember to ice massage the muscle after you’ve done with the routine, as the author recommended it. and rest until your soreness disappear before your next routine!! YEAP, EDT is designed to be SORE. as the author point out: your gonna pay if you want fast result. you may try the russian bear method for mass too, without soreness

  8. JR
    May 18, 2009

    This is a GREAT site….very addictive!

  9. JR
    May 18, 2009

    I did this pushup workout 4 days ago…still sore…lol. I like the whole idea of not exhausting the muscle by doing 3 reps per set, plus you can maintain perfect form with full ROM…awesome!

  10. gabe
    May 28, 2009

    (SORRY – WRONG EMAIL BEFORE) love this idea..BUT BUT BUT…how else do you isolate the other muscle groups with body weight moves…the push up is a no-brainer for the chest…but what about everything else??? thank you so much – peace

  11. Tony G
    June 17, 2009

    I tried this workout doing 15 minutes of pull ups, 15 minutes of push ups, and finishing off with 15 minutes of sit ups. I kept my rest for 10 seconds the entire time and did 3 reps each time. I used push up bars for the push ups, using a full range of motion to try and make the workout harder. The only part that started to get hard was the pull ups. Maybe I’m just a beast or have great genetics. One thing I can say though is that it did produce a great pump, especially in my chest. Not a bad pump up workout to do back stage for any of you bodybuilders out there…

  12. Sonny
    December 17, 2009

    Hey Rusty,

    great post mate. I read this post on EDT and actually mentioned it to a friend who tried it. He mentioned that in between supersets you have a meal (protein and carb) and then you perfrom another superset.

    I was wondering what your thoughts on this was as im following your reccomendation of not eating for 4 or so hours before working out and then waiting 1-2 hours to eat after the workout.

    I would like to put on thickness, density as in have that thick muscle look that still when flexed it has that muscle tone.

    Currently i just started the E2E program and also do heavy sets for low reps. The reason i was interested in the EDT program is because I want to increase my arm size as its the lagging body part. Is the EDT way to go or stick with what im doing.

    So much information out there and much of it contradicts, im not really sure what to follow.

    My goal is to decrease my body fat %, for some reason my fat seems to gravitate around my abs and chest. The rest of my body is quite muscular, except my arms. So while trying to increase my arm size im also looking to torch body fat.

    As far as training im doing 1 day on 1 day off. The ON days i do heavy sets for low reps concentrating on arms but maintaining back, shoulders, chest followed by 15 mins HIT. The OFF days i do exercises like farmers walk, dumbell swings, barbell throws, planks, renegade rows, burpees, etc for a circuit done 3 times followed by 30 mins of kickboxing as a steady-state cardio session. I do take 1 day completely off.

    Any help or tweaks in my diet or routine is much appreciated. Apologies for the long post.


  13. Patrick
    January 4, 2010

    Hey Rusty,

    Thank you for posting this article. I greatly appreciate it, this will help me develop a new workout system for me. I have read other articles that you posted and it is really interesting. I will definitely use FBB as your reference fitness site. I have something to ask you and give me some advice for what I’m doing.

    I developed a workout my self for seven days, Sundays and Saturdays are my Cardio Days to lose additional fat. Monday, Tuesday and Wednesdays are bodyweight exercises with the required structured you mentioned ( 3 reps, 10 secs and continue for 15 mins). Then Thursday and Friday are the same thing, but this time I’ve added the 3 second count to do the actual exercise properly with better form for shock resistance, plus the same resting time. Is this a safe workout for me to do?

    Thank you very much Rusty and sorry for the long post.


  14. Giovanni
    February 11, 2010

    Hey Rusty,

    What should I eat before and after this workout? And should I do it everyday. I’m tryna get a nice bigger chest with the pushup method.

  15. spence
    March 21, 2010

    This sounds interesting. It is just one of the many ways to train with your body weight. I do have to dissagree with your statement that high rep is endurance training. You see, I have had a good expierince with body weight, and I have a cousin who only uses it. He is one of the strongest people I know and he does high rep. My friends dont want to wrestle or fight or anything with me because I am to strong for them. High rep = endurance? No, it builds both strength and endurance at the same time. Think about it with chinups. You lift say, 180 pounds for fifty reps or more in your workout. Are your mucles only going to get the endurace factor? No! Try this technique with weights. Take a exercise, such as bent over rows, and use a weight such as 150-200lbs and do 50+ reps for a month. Then see what happens.

  16. stonecoldcrazy
    March 28, 2010

    You’re going to overtrain your body, and as a result you won’t get muscles, you’ll burn them, and promote stored fat.
    So, is this workout good for mass and strength? I workout 3 days per week can you suggest me a way to split it? Personally I don’t like to split, I like full bodies the most, but I’ts imposible to do a fb workout less than an hour with this workout
    Also, I’m going to stick to this routine 3 months or more, what do you think? Should I add anything?
    PS:Nice website, very helpful

  17. Zaffer
    July 31, 2010

    It makes a difference!
    You do 20 reps with 5-10 sec intervals the cumulative fatigue builds faster instead u do like 5 reps wait 5 sec and do them again till around 15 minutes the volume of training increases so u land up doin like 20 sets instead of 8 -10 sets with 20 rep and besides with a high rep count like 20 the lactic acid formation in the muscles will be zippy quicker and hence fatigue point comes quicker
    The point is to vary the load or tension on the muscle and by underdoing your capacity it gives a neurological spike in ur muscles
    and besides anything over 8 reps either bodyweigh or iron , it becomes endurance training
    So u see u need to do way more number of sets with less less reps
    becoz the total volume of work needs to be more and there is no definate figure like 10 or 15 sets , how many eva in the given time line. With 20 reps and more sets the fatigure sure would build faster even if u are sm1 who can do 120 pushups in a set
    The whole idea to gain hypertrophy in bodyweight workouts is many sets less reps, fatigue, once in a while u can try to max out but other wise to achieve hypertrophy only with body weight this is the way to go buddy.

  18. Zaffer
    July 31, 2010

    One more thing ive experienced personally is that by doing reps way below ones capacity say u do just 4-5 reps of push ups for as many sets as u can in say 15 mins during ur workout , then once in a way u stretch to see ur max in a set and u will definately find ur max would gave gone up considerably, its very important to stop a few reps below ur capacity becoz it has a neurological effect on ones strength in the long term coz like the article says mass and strength gain go hand in hand
    And if u find 3 per set is too low to get u fatigued at the end of 15 mins ,simple make it 5-6 per set , find ur balance , it differs frm person to person but the basic idea here suggested is superb
    Good am really impressed
    Cheers to the author!!!!

  19. loser1
    August 28, 2010

    try jumping jacks for 3 5 7 10 mins. your shoulders would look big.
    thus making you look big without being big. it gives you that effect of lifting weight. but not really. its really cause you are tone and lean.

  20. John
    October 4, 2010

    Great ideas for body weight training. I used to do a lot of free weights and now I only do body weight. When you switch gyms or you’re between gyms you don’t miss a beat cause you’ve always got the equipment you need with you.

  21. Tony – Rochester Exercise Equipment
    October 22, 2010

    Thanks for the helpful tips. I’m kinda a small guy and I’ve been trying to build mass by drinking protein shakes and some other products that I bought at GNC. I think it’s about time I gave this a try.

  22. pilates classes los angeles
    November 15, 2010

    Thanks for the tips! I will have to pass this article along to my dad!

  23. John
    November 25, 2010

    Thanks for response.
    Can’t I just do a 3 day full bodyworkout approach to this concept?
    Spend 15 minutes on bodyweight squats, 15 on chins, 15 on pushups, and 15 on dips in between chairs.
    Or maybe do this twice weekly.
    I have to put work in on my home Martial Arts routine which is 2 days 1 hour each and this would give me 2 days of “active” rest where I can do an easy 15 minute stretch type workout.
    Any comments welcome.

  24. Trent
    November 27, 2010

    What if you add weight to the excersises? would that be more beneficial?

  25. Jason
    October 31, 2011

    Has anyone used this bodyweight technique for extended time? Did you experience good mass increases?

  26. Kiri
    November 22, 2011

    Some of you are missing the point of this workout…Those of you who are not feeling the effectiveness of this workout is because you are using less weight, ex. you are using something that you can do 20reps on….some of you are able to do 10+ pushups with your own body, so if you are going to try this routine out, then you probably won’t require too much rest and will not be able to get a good workout out of it. So, you need to increase the tension, as an example try using a 5lbs back-pack that you can tightly strap around and do a push up with this routine…I guarantee that you wilkl start feeling it….some of you will feel this more on a pull-up then push up as pull ups are very difficult to do compared to a push-up….I am sure you can build good muscle mass with this program because what you have to understand is that your body does not know if you are using bodyweight, free weights, machines or resistance bands…it really comes down to the amount of resistance that you use in the workout….when you are easily able to use your body weight to do exercises….start adding resistance….be it a weighted vest on you, weighted anklets…etc…or you can even go to free weights…but, I personally think…body weight exercises will get you a better body then, free weights…I find free weights to add more bulk…and ppl who build with free weights are less flexable and have low speed…The Navy seals use body weight in their workout to build strength and endurance….and they are the toughest men out there…anyways…this is my 2 cent….

  27. Rocky
    May 21, 2012

    I use this method in a 45 minute circuit 2-3 times a week. 15 min inclined pushups with my feet approx 4 feet above head and I was able to do 23 sets of 3 in 15 min, then I did regular pushups and I did 25 total sets of 3, Finally I did dips I call slow negative, explosive positive dips. The negative motion must last 10 seconds and the you explode with doing the positive. each 3 rep set should last at least 34 secs, I’m telling you this is intense. I haven’t felt my triceps this sore in a while. I have seen moderate size increase but muscle definition is and firmness has at least doubled. I have been doing this for 2 and a half months. I also noticed that even though I don’t try to increase my rep total in one set for push ups and dips my max rep set has gone from 25 to 47 in 2 months and 12 dips to 29 in two months. I am a HUGE fan of this technique.

  28. Victor
    July 21, 2012

    Great Technique, Don’t Have Lot Of Time To Go To the Gym. Keep Up The Good Work Man.

  29. Josh
    July 28, 2012

    See… This just doesn’t make any sense to me at all. IMO, by only doing X amount of reps then resting and performing X number of reps again until 15 minutes is complete is just a waste of time. You’re doing less reps in a long period of time therefor you are not building endurance nor are you building strength because fewer reps are being performed.

    For example, in 20 minutes I do sets of
    5 – pull ups
    10 – pushups
    15 – body weight squats
    My last go around I did 20 sets in 20 minutes. I have gotten stronger, built muscle mass, and increased my endurance. All of these goals were met in only a 20 minute workout.

    If you just want to bulk up, hit heavy free weights. If you want to gain strength and stay lean then circuit training is the way to go. Supplemented by 5 days of cardio and eating a lot of food.

  30. abhimanyu
    August 21, 2012

    weighted push ups are great!! pulll ups and chin ups with weights also r grt!! all u need is a backpack

  31. Steve
    September 21, 2012

    Holly cow I’ve never thought about this method, will be giving it a go. Thanks

    Steve (UK)

  32. Kevin Martin
    September 25, 2012

    I’m gonna give this a go for a couple weeks. Originally my goal is to achieve a muscle-up (both arms at same time), but if it can help me get more power on my pull-ups and single bar dips (with more muscle mass) I’d be more than happy to give it go. I’m gonna throw this is in addition to my training for the general movement of muscle ups, as well as my sprints/tabatas/hikes for fat burning and lower body work.

    For the past month or so, I’ve been generally doing a more extended form of this: I would cycle between different pull-up variations/dips but with a lot of rest in between each set, as long as 5 minutes at times. I would try to get as many reps as comfortably possible each set (without going to complete fatigue, typically 5-10 reps each set). Basically I was trying to get as many reps as possible in a day of each excercise. Ive definitely gained some mass from this and making good progress with getting to a muscle up (I can do 5 decent sternum pullups, and 1-2 staggered muscle ups. When I started 4 weeks ago I couldn’t do any sternum pullups) but I’d like to try this out because its more time efficient and maybe more effective. Saving time and compartmentalizing it would be great instead of spending hours at a park. However I’m going to use a different more relaxed method for my headstand presses (as many reps before failure, but random sets throughout the day, focusing on increasing max reps and explosiveness, right now Im at 9 reps on an average set) and compare the difference.

    I’ll report back in a few weeks to let you all know how it goes.

  33. Kevin Martin
    September 25, 2012

    Haha well good news, first day and I already reaches my previous maximum reps! Did 30 sets of 3 reps on pullups, and 28 sets of 3 on single bar dips. Super excited tk keep this up, especially since now I know I can do at least the same output in 1/10th of the time I previously thought was possible. Thanks for posting this!

  34. RANDOM
    October 15, 2012

    This post was a good help towards creating my workout plan

    I thought i would share it with you all

    There is no rest between exercises

    Day 1
    pushup – 5 min
    wide pushup – 5 min
    decline pushup – 5 min
    close pushup – 5 min
    tricep dip – 5 min

    Day 2
    wide pullup – 5min
    close pullup – 5 min
    reverse crunch – 5min
    close chinup – 5 min
    bicep holds – 1 minute (3 angles)

    Day 3
    squat – 5 min
    lunge – 5 min
    quad extension – 5 min
    hamstring curl – 5 min
    floor hip extension – 5 min
    calf raise – 5 min
    reverse calf raise – 5 min
    rocca press – 10 min

    Abs are exercised daily with 25 reps of 3 sets with the following exercises

    basic crunch – leg raise – bicycle crunch – side touch – flutter kicks

  35. harry ballsonya
    March 22, 2013

    This does not work.. I lost 44 pounds in 2 years by doing this.. i lost size, and i am nappy

  36. Shane Baird
    May 6, 2013

    On the exercises I was strong on, like push ups I would do 4 reps with slow negatives and fast on the way up. I also hold my breath for all the exercises to get my hear rate up. I found that by doing this I’m building mass and my joints are feeling good. I cant wait to try this out with a weighted vest.

    My chest gets the same soreness I get from benching heavy weight, this works for sure.

    If its to easy add reps up to 5 I think and then try adding weight.

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