Intro
Ok so is it just those two workouts? I'm just alternating those two or are those examples? What else do I do EDT fashion? I need some biceps! I want big arms. Also, no weighted belt at the gym so should I sub non-weighted dips or the tricep press down machine? Other issue is the low cable deadlifts don't go to enough weight. What should I do?
Here's an example of what to do after chest (after the big barbell lift and 6 sets of the GLP):
EDT BLOCK #1
Incline Barbell Presses (BB or DB)
One arm DB rows
EDT BLOCK #2
Incline DB curls
Overhead dumbell tricep extensions (both arms, one dumbell)
Suggest 20 min blocks for each, resting 2 min between sets.. That's your EDT template after upper body day..
After your 6 sets of squats on GLP day, you'd perform the following blocks:
Romanian Deadlifts
Hack Squats
Leg Sled - Two static holds in the strongest range for 10 to 15 seconds
Doing this accomplishes a couple of things:
1.) You preserve as much energy as possible and put it into hitting your desired sets/reps on the GLP
2.) The EDT blocks are then inserted such that hypertrophy is stimulated in addition to power/1RM strength
3.) It also exploits those stretch position movements so important to hypertrophy, like 1 arm DB rows, RDL's, Incline DB curls and even hacks.
Whenever in doubt, keep it simple and do less, not more. Pour yourself into concentrated, effective movements/loading patterns and EDT templates. Simple + max effort = stunning gains.
Does that help?
EDT BLOCK #1
Incline Barbell Presses (BB or DB)
One arm DB rows
EDT BLOCK #2
Incline DB curls
Overhead dumbell tricep extensions (both arms, one dumbell)
Suggest 20 min blocks for each, resting 2 min between sets.. That's your EDT template after upper body day..
After your 6 sets of squats on GLP day, you'd perform the following blocks:
Romanian Deadlifts
Hack Squats
Leg Sled - Two static holds in the strongest range for 10 to 15 seconds
Doing this accomplishes a couple of things:
1.) You preserve as much energy as possible and put it into hitting your desired sets/reps on the GLP
2.) The EDT blocks are then inserted such that hypertrophy is stimulated in addition to power/1RM strength
3.) It also exploits those stretch position movements so important to hypertrophy, like 1 arm DB rows, RDL's, Incline DB curls and even hacks.
Whenever in doubt, keep it simple and do less, not more. Pour yourself into concentrated, effective movements/loading patterns and EDT templates. Simple + max effort = stunning gains.
Does that help?
So I just finished the second GLP of Bench Press. It hurt! I am dying by the last set. So far, I haven't gained any weight. I think I am retaining a lot of water weight because towards the end of the night, I am 157-158 but when I first wake up I'm still 152. I am DEFINITELY gaining strength and work capacity and my legs feel like someone has been sculpting them out of cement with a chisel (very weird feeling!). I'm still not seeing anything size wise in the arms and chest though. If anything, I can see a hair more definition in chest and tri's, but that is it. What do I do? If it means more calories, is there a liquid way to get it in? I'm concerned that if it is recommended that I get an extra 500 calories a day (just an example), i'll overeat or eat crap. Liquids are unambiguous and leave out all the guessing and I think that would help me stay on track.
What do I do? Also, just out of curiosity, why no direct shoulder work? Aren't shoulders the "glamor muscle"?
What do I do? Also, just out of curiosity, why no direct shoulder work? Aren't shoulders the "glamor muscle"?
Glad to hear it on the legs. Now, let's talk about that upper body..
You can certainly do shoulders, but only after hitting those big barbell chest/tri lifts first. The shoulders naturally get alot of work via the pushing/pulling found withing the stock BP protocol.
For your calories, let's say an extra 300 is what's needed every day. Consider adding the following:
1.5 cups pineapple juice: 200 calories
1 scoop Mass Pro MVP: 100 calories
48 grams of low glycemic carbs, 25 g of incredibly high quality protein and your required 300 calories. Low glycemic to boot.
Does that help?
You can certainly do shoulders, but only after hitting those big barbell chest/tri lifts first. The shoulders naturally get alot of work via the pushing/pulling found withing the stock BP protocol.
For your calories, let's say an extra 300 is what's needed every day. Consider adding the following:
1.5 cups pineapple juice: 200 calories
1 scoop Mass Pro MVP: 100 calories
48 grams of low glycemic carbs, 25 g of incredibly high quality protein and your required 300 calories. Low glycemic to boot.
Does that help?