E.D.T

Hello,
So what is E.D.T. you must be asking? Let me 1st say for the best and most informative description get the book, "The Ultimate Guide For Massive Arms", as mentioned in my previous post. You can try the link in the post or Home Gym Link on the left, and maybe the Dragon Door link.
E.D.T. Escalating Density Training
BASICLY what it is, you group your training into 2-3 time based blocks. In thes blocks you do supersets or giant sets for that time. So for example you could be doing Bench and Rows back and forth for 15 minutes. Now what you would do is maybe find a weight you can do 10 reps with but only do 8. You would keep your rest period to a minimum between each set. Record the number of sets you do in the time frame and try and do it one set or rep better next work out. After the 1st block of time you can rest 5 minutes then do your next block.
Here is a modified full body workout I'm now doing
1 set of 20 rep squats/ pullovers
then
block "A" 15 minutes
Pull-ups and Bench
rest 5
Block "B" 15 minute
Kettlebell Presses
Closegrip bench
Curls
rest
Block "C" 5-10 minutes - this varies if I feel I'll need more leg work
Abs lower back [leg ext or curls if needed]

Update for 4/21/05

Hi, here is the latest Charles Staley newsletter.
I will be writing more about EDT in my next update tomorrow 5/22/05. I'll give a whole body work-out for it!
Tom

“HelloI just had to let someone connected with EDT know about the progress Ihave made using Mr. Staley's EDT program.I am a 43 year old physical education teacher and high school footballcoach. I have been lifting weights as a hobby for several years. Ihaven't made any real progress in years. I had come to the conclusionthat I had reached my genetic potential and I could only maintain mycurrent gains. I stumbled across Charles Staley's EDT program. Idecided to give it a try.Now, at age 43, I am making gains in strength nearly every time I goto work out. The program is easy to follow and simply uses commonsince. Thanks so much for a program that has renewed my enthusiasm forlifting weights. EDT is the best program out today.” —Cloy Ford,Conway, South CarolinaCS Responds: Thanks Cloy, I love getting letters like this. And if Imay, since we’ve had a lot of new subscribers recently, I wanteveryone to know where they can get the book: please point yourbrowser to: http://tinyurl.com/855rj and find out why sometimes,“breaking all the rules” can put you on the fast track to the physiqueyou’ve always wanted but thought you could never have!

The New York Times Good Article on Jim Burt's Son

The New York Times > Log In

Update-from "Warrior Newsletter"

Excellent newsletter from Ori Hofmekler's newsletter The core concept of controlled fatigue training is to gradually train the body to resist fatigue and sustain strength during a prolonged intense physical stress.
That way you can handle a higher volume of intense exercise and be able to gain strength, speed, and velocity with an improved muscle/ fat composition.
Muscle capacity to utilize oxygen is a critical determinate in one's ability to sustain strength and resist fatigue.
Maximum muscle oxidative capacity relates to the rate of blood lactate removal after a 1 minute of all out test. Researchers at the Institute De Biology, Montpellier, France stated that maximal oxidative capacity is directly associated with the delay in the fatigue of champion athletes or highly trained individuals.
Recent studies at the department of exercise and sports science, Manchester Metropolitan University, Alsager, UK investigated the effect of warm-up sprint intervals on maximum muscle oxidative capacity (VO2 max).The British researchers speculated that the metabolic acidosis resulting from sprint intervals would enhance muscle perfusion and result in speeding oxygen uptake (VO2max) during a following bout of intense exercise.
The studies' results showed that these intense pre-fatigue intense exercises (but not moderate exercise) increased the amplitude to which muscle VO2 can rise during a following bout of intense exercise.
It is likely possible that super intense, pre-fatigue exercise such as sprint intervals, triggers a survival mechanism (i.e. fight or flight reaction to stress) that helps compensate for the sudden brutal onset of intense physical stress by inducing an immediate increase in muscle VO2 max with an improve capacity to utilize fuel and resist fatigue and thereby be able to better survive in times of high physical stress or danger.
Furthermore, to compensate for the wear and tear of muscle tissue, the body induces a profound anabolic and insulin sensitizing effect. Previous studies reveal that highly intense exercise has a more profound anabolic effect than moderate exercise.
In fact, intense exercise, such as a high volume of resistance training, increases testosterone levels with a superior affect on increasing growth hormone and IGF-1 levels as well as on enhancing insulin sensitivity compared to moderate aerobic exercise.
In conclusion, incorporating pre-fatigue intense exercise such as sprint intervals together with a high volume of intense exercise may be a most efficient training method to help maximize muscle capacity to utilize oxygen and resist fatigue while boosting the overall anabolic effect on the body.
Note that sprint intervals could possibly be substituted with other intense warm-up exercise such as power biking (max level) intervals, rope jumping, high jumps, or heavy bag punching (2min., 30sec rest, x 3-5).

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