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.

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.

Patrick.

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.

Sonny

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!!!

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!

Amelia

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

Thanks for the information

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

I have been a big fan of Staleys EDT for years and years.

Nick's program looks like it should be worth an excrutiating workout or two. I would be curious to hear back from some of your readers who try out Nick's workout.

Recently i have been using a similar method of training. I am almost finished with it and plan to switch to a lower intensity, higher endurance protocol for 3 weeks. but after that, i think i might give this program a shot.

If you wouldn't mind, I would appreciate some constructive criticism on the program I am just finishing. While, I am a natural endo/mesomorph, this program has been great for ripping off some of my "winter weight"

Here's a description of the program

But I still have one question about abs: I agree with you that mass building must not be the aim, but do you propose any specific exercise to underline (or "dig") the separation line crossing the belly button ?

Oh and one more: how to build nice shoulders without developong traps (I hate them, they get you triangular instead af square and no bodybuilding trainer can understand what I'm talking about!)

I'm interested in the answers of everybody!
Once again I love your real life muscle blog approach ! Keep it up!

Here is how EDT works. Take two antagonistic muscles for each workout such as the quads and hamstrings. For example, lets use squats and stiff-legged deadlifts to illustrate. Go back and forth between squats and stiff-legged deadlifts for as many sets as you can in a designated time period such as twenty minutes. Charles refers to this twenty-minute period as a "PR Zone." Choose a training load that you can complete ten times with solid form and do multiple sets of three to five for as many sets as possible in each "PR Zone."

While training to failure should be avoided, feel free to take your final sets to the limit in order to achieve as many reps as possible. Just do not compromise form to do so. Keep the rest breaks short in between each set and only rest as long as you need. I recommend that you use a stopwatch to stay on track. Make sure to take advantage of a training journal and record the number of total reps that you complete for each exercise after each "PR Zone."

For example, if you completed forty total reps on squats with 315lbs, your goal at the next squat workout is to achieve a minimum of forty-one reps. As long as you are doing more reps at each workout, you will make progress and increase strength and size. Here is an example of an EDT program that I tried with kettlebells:

Note: Choose a training load that you can complete ten times with solid form and do multiple sets of three to five for as many sets as possible in each "PR Zone."

I actually did 20 minutes instead of 15 (on accident, basically), and even then I only ended up extending my rest time to 20 seconds for the last few minutes. More than anything I found myself bored during this workout. Constantly looking at my watch, and the stop/start nature of it started to get a little old.

I will say, however, that the following day I was experiencing quite a bit of soreness in my chest. So this workout must have done something right.

I might give this workout format another try with pull-ups.