EDT isn’t as complicated as it may sound, but it’s grueling. Just pick two exercises with opposing muscle groups — for example, dumbbell presses and dumbbell rows (push and pull) — and complete a timed circuit switching between the two. When you get more comfortable with the training style, you can add in more exercises.
Hypertrophy is what EDT is all about. Hypertrophy means the enlargement of cells — and in this case, we’re talking about muscle cells. So if you’re looking to quickly bulk up, this is the training technique for you.
The Blueprint
- Choose two antagonistic (oppositional) exercises such as push and pull movements. Bench presses and bent-over rows are a good example.
- Choose a weight with which you can perform 10 reps but struggle to perform the 11th. (This is your 10-rep max.)
- Set a stopwatch for 10 minutes.
- Perform 5 reps of each exercise, alternating between them and taking as short a break as possible (unless you feel pain or your form begins to suffer).
- Reduce reps as you become tired. It’s better to carry on with one rep per exercise than to stop.
- Write down how many reps you achieved (you need to count for only one exercise). Try beating it in the next workout session, or increase the time. But keep in mind that longer than 15 minutes may be counterproductive.
Which Sort of Exercises Work Best?
The reason you need antagonistic exercises is that this gives the opposing muscle group a chance to rest, allowing you to continue for the 10 minutes (or longer). Dumbbell bench presses and dumbbell incline rows are two great exercises to start with:
Dumbbell bench press
- Take two dumbbell weights and stand with your back to the bottom end of a bench.
- Sit on the bench, resting the left weight on the left quad, and the right weight on the right quad.
- Sit back and transfer the weight of the dumbbells off your quads and onto your chest, balancing the weights using your arms.
- Bring the weights down to chest level, then push back up until they’re almost locked straight (but not entirely).
- Repeat.
1. Place a dumbbell on either side of the top end of a bench.
2. Put the bench on a 45-degree incline.
3. Get on the bench, stomach facing the floor, head coming over the top of the bench, and feet stabilizing your body on the floor behind the bottom end of the bench.
4. Pull the weights up to the sides of the bench and then control them on the way back down (but don’t drop the weights).
5. Repeat.
Interested in the topic? Subscribe to The Coach Magazine and receive sport articles every week.
Go Forth, and Hypertrophy
You’re going to feel the pump, that’s for sure. But remember, never work through discomfort. “No pain, no gain” is a myth. EDT is an exercise technique that — if not practiced carefully and built up slowly — could push you past your limits. But if it’s treated with respect, EDT will build up your muscle mass and endurance, and the results will come quickly.
Disclaimer: This information isn’t a substitute for professional medical advice, diagnosis, or treatment. You should never rely upon this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.
