RepGasm: The EDT Upper-Body Growth Explosion

The EDT session I'm about to describe ranks as one of my all-time most productive workouts for upper body topography: pecs, lats, delts, bi's, and tri's. To say that this workout is efficient is like saying Borat is my favorite movie star- EVER. Duh.

There are two prerequisites for performing the repgasm, however:

- You must have NO upper-body orthopedic injuries, symptoms, or complaints
- You must be capable of performing at least 10 chins and 10 dips

So if you fulfill these two requirements, and your upper body needs a serious wake-up call, read on.

What The Heck Is EDT?

EDT (or Escalating Density Training) is the most efficient, growth-producing, challenging, fun, and motivational way you can train with weights (there are other benefits as well, but I'm trying to maintain the illusion of modesty here.)

Each EDT training session is composed of between 1 and 3 "PR Zones" (PR standing for "personal record"), where you attempt to rack up as many total reps as possible on two contrasting or "antagonistic" exercises). In this example, I use 2 of these standard PR Zones, followed by a "prehabilitation" segment where you'll perform a couple of exercises designed to prevent rotator cuff impingement issues, which are a very real threat on an upper body specialization program like this one.

For the "A Session" below, your first PR Zone features chins and dips. Let's get started...

Warming Up For The First PR Zone

You'll start by performing your warm-up sets for both exercises, alternating back and forth between both exercises, without paying special attention to rest intervals. I'm going to assume that for each exercise, your bodyweight represents a 10-12RM load. Keep your reps low on these...perform perhaps 3-4 sets of 2-3 reps on each exercise...whatever you need to get warm and feel like you're ready to roll.

Starting The First PR Zone

You'll need a clock, stopwatch, or similar timing device for this: when we say it's a 15-minute PR Zone, that means EXACTLY 15 minutes.

You'll also need a notebook to record your reps. Or, you can use my preformatted scoresheet here:

http://media.staleytraining.co...

OK, time to get started: ready....set....GO!

Start by cranking out 5 chins. Next, 5 dips. Check them off on your scoresheet. Don't worry about rest intervals...do whatever feels right. Keep going- 5 more chins, 5 more dips. Check 'em off. Again. And again.

Note: don't do 5 chins and 4 dips! You'll ruin the aesthetics! If one exercise is easier than the other, add some additional weight to the easier one until both exercises are equally difficult (do this BEFORE you start the PR Zone)

When 5's get too tough, drop to 4's and/or increase your rest intervals a bit.

Then 3's, 2's, and even singles if you need to. Keep your eye on the clock at all times, and stop when your 15 minutes of fame is over. The total number of reps you got is your "PR." Write it down for next time

Now On To The Second PR Zone

After a 5-10 minute rest, it's time to bring this thing home. You won't need much warming up for the curls and extensions- the main task will be determining a 10RM weight (you can approximate it), and making sure the weight you choose for both exercises is equally difficult. Once you've done that, start the clock and hit those two exercises, using the same procedure you used for chins and dips. Got it? Good. Immediately following is the actual program layout, and after you've had a look, meet me on the other side and I'll flesh out the remaining details for you....

The EDT Upper-Body Growth Explosion Program Template

This training approach utilizes the "A-B Split." You'll train on Mondays, Wednesdays, and Fridays, like this:

Week One:

Monday: "A Session" (EDT Upper-Body Repgasm)
Wednesday: "B Session" (Lower-Body Workout Of Your Choosing)
Friday: "A Session" (EDT Upper-Body Repgasm)

Week Two:

Monday: "B Session" Lower-Body Workout Of Your Choosing)
Wednesday: "A Session" (EDT Upper-Body Repgasm)
Friday: "B Session" Lower-Body Workout Of Your Choosing)

And so on and so forth.

Now the beauty of this little plan is that you've got a lot of flexibility built right in. Let's say you're having a hectic week, and/or you're so sore that the very thought of training makes your stomach all queasy 'n stuff (hint: it could happen!), just stick with the plan- like this:

Week One:

Monday: "A Session"
Wednesday: No workout- you wussed out

Friday: "B Session"

Week Two:

Monday: "A Session"
Wednesday: "B Session"
Friday: "A Session"

First PR Zone (15 Minutes)

A-1) Chins/Pullups
A-2) Dips

Notes:

I'm allowing you to choose between chins and pullups- BOTH are excellent exercises. Chins (defined as palms facing you) involve the biceps more heavily, and generally most people can do more chins than pullups, but in any event, it's your choice.

- On dips, descend until the tops of your arms are parallel to the floor- not deeper. Stay tight and don't "free fall" as you start getting tired.

Second PR Zone (15 Minutes)

A-1) Standing EZ-Bar Curl
A-2) Lying Dumbbell Triceps Extension

Notes:

- Can you make exercise substitutions? Sure. But if you're doing it so you can use your favorite exercise instead of mine, why not take a leap of faith and do something different for a change?

-You might find other gym members getting antsy to use your station. That's what iPods and bad attitudes are for. Use them.

Post-Workout Shoulder Prehab

Yes, I already know you're not gonna do this. Just don't come bitching to me when your shoulders hurt so bad you can't continue with the program any more. So don't make me come over there, just do it:

This post-workout segment is designed to avoid rotator cuff impingement. It's comprised of 3 exercises. Just do 3 sets of 10 on each one, focusing on strong scapular retraction and depression on each rep.

1. Behind the neck band pulldowns. The video is about half-way down on this page:

http://www.t-nation.com/...06-074-training

Do 3 sets of 10.

2. Serratus Pushups: In a pushup position, without bending your elbows, simply raise yourself up by protracting your shoulders (i.e., pushing them forwards, like you're not supposed to do when you bench), and then allow your torso to return to the start position by reversing that motion. On each rep your body will only move up and down by about 3-4 inches. Keep those elbows locked! Do 3 sets of 10.

3. Side High-Cable Scap Pulldowns: Take a seated position, facing sideways to a cable station, with the pulley set at it's highest position. Use a small, single-hand handle for this. Don't focus on weight...20-40 pounds is enough for most guys. With handle in hand, simply pull your elbow down toward your ribs, focusing MOSTLY on strongly depressing (lowering) and retracting your shoulder blade. Do 3 sets of 10 on each side

What About Progression?

Remember your PR from the first run-through? OK- when you perform the "A Session" the second time, you're looking to exceed that number, without exceeding the time limit (that's why it's called "Escalating Density Training" by the way) Then, if and when you break your PR by 20% or more, you've "earned" the right to use more weight next time out: increase by 5 pounds or 5% whichever is less, and start fresh.

What About The "B Session?"

Oh, almost forgot about that. This is a specialization program, so I'd recommend efficiency and brevity. Something like this:

A) Clean Pull, 8x3
Note: See descriptions for all sorts of pull variants here:
http://www.t-nation.com/...06-118-training
B) Back Squat, 5x5

That's It!

You're done. Would I recommend a full serving of SURGE, like pronto? Yup. Are you gonna be scary-sore anyway? Yup. Would I recommend that you get my free 196-page e-book below? Yup. Any other questions or comments? Just leave your feedback below.

Sign-up for Train Smarter, Live Better, My free online newsletter at http://www.StaleyTraining.com. I'll even throw in a FREE copy of his popular 196-page e-book, The Unnatural Athlete, just for signing up!

About The Author:

His colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him "The Secret Weapon" for his ability to see what other coaches miss. Charles calls himself a "geek" who struggled in Phys Ed throughout school. Whatever you call him, Charles' methods are ahead of their time and quickly produce serious results. His counter-intuitive approach and self-effacing demeanor have lead to appearances on NBC's The TODAY Show and The CBS Early Show. Find Charles online at http://www.StaleyTraining.com.


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