The Ultimate Guide to Massive Arms: Escalating Density Training Volume I: Arms By Charles Staley DISCLAIMER Please note that the author and publisher of this book are NOT RESPONSIBLE in any manner what- soever for any injury that may result from practicing the techniques and/or following the instructions given within. Since the physical activities described herein may be too strenuous in nature for some readers to engage in safely, it is essential that a physician be consulted prior to training. First published in 2002 by Integrated Sport Solutions, Inc. ©2002 by Integrated Sport Solutions, Inc. All rights reserved. No part of this publication may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without prior written permission from Integrated Sport Solutions, Inc. Distributed by: Integrated Sport Solutions, Inc. P.O. Box 370022 Las Vegas, NV, 89137 (800) 519-2492 First edition Printed in the United States of America To Rebecca & Ashleigh The Two Girls That Changed My Life In Wonderful And Unexpected Ways... What People Are Saying About EDT “Just wanted to let you know that while I haven’t done an EDT arms specialization, I did modify workout #1 into an upper and lower body split routine. The results I got in 3 weeks—actually, probably less than that—were stunning!!! My arms grew about 3/8" without any direct work in that time! I’m a little reluctant about specializing on them at this point, because I might have to invest in a new wardrobe! Thank you for making training fun again! And simple! —Chris Merrow, Portland, OR (cid:1) “Hi Charles, Me and two training partners recently did a four week mesocy- cle of EDT, as a test to see how it affected us we didn’t alter any diet or cardio regimes that were in place. Following the four weeks we had all gained the following: Myself : 6/8 inch each arm (eating for mass) Training Partner 1: 1 inch each arm (eating for mass, obviously more effectively than me!) Training Partner 2 : 2/8 inch each arm (while severely DIETING!) None of us where using any supplements apart from protein shakes/MRPS. I have to say I am incredibly impressed, and it has made me believe that this is the ONLY way to train arms. Thanks for your program...” —Anthony Ball, Merseyside, UK. (cid:1) “I just completed my 6 week mesocycle of the EDT Arm Specialization plan. I realize that the article recommended only 4 weeks, but after 4 weeks my arms were still growing like crazy so I kept going! At the end of 4 weeks, my upper arm measurements had increased from 16 inches to about 16 1/2 inches. After 6 weeks they are now close to 17 inches! Although my arm meas- i The Ultimate Guide To Massive Arms urements aren’t huge compared with most bodybuilders, the 3/4 inch or so that I gained has a huge visual difference. My arms now look much bigger than before—my gym buddies have seen my results and they have already started on their EDT mesocycle! Just a note of advice to anyone who does this training, make sure you get enough Vitamin C like Charles recommends. Also the post workout ice massage works like a charm for decreasing some of the DOMS you will get in your arms from EDT!” —David Liu, Auckland, New Zealand (cid:1) “Once again your methods blow me away in their simplicity yet their incredible effectiveness. The best part is every workout is a com- petition to perform better than the last workout and that is tremen- dous for motivation. My trainers are psyched with their results and our clients see progress every time they complete a workout. Although I mainly train to increase combat performance, EDT is a great cycle to use for body composition. Thanks again, Coach!” —Tim Larkin, Master Close Combat Trainer and Creator of Target Focused Training. (cid:1) “Charles, After two EDT cycles, I am a believer. The first ended abruptly on the third session due to injury, but it was not related to EDT. The impression that was made during the three sessions was, “Hey what the heck, even if I don’t really gain ANYTHING, it is still a very fun way to train. Fun in an odd way. I didn’t really start EDT up after injury healed, wanted to crawl back in. The “burn” hunger returned and what a return on my investment. Five weeks in, second go ‘round, and although I haven’t done any arm specialization as it was presented, only tweaked it mildly, and I am up from 16 1/4”, with a little bit of slack, (ego thing) to ii What People Are Saying About EDT 16 7/8ths, true measure. I am shooting for 17” and am certain it is on the horizon. That’s not the most impressive part. My Chest/back measure went up from 47.5 to a very full 49 7/8ths. Waist is down from 36 1/2 (tight, ego again) to a comfy 36. The measurement I wish I took was across the shoulders. If my jackets are indication, the gain is equally impressive. I have trained all my life, from age 14 (now age 36). This is the most sensible training I have ever come across. Had I stumbled across this early in my “career” I am certain that I would have avoided some injuries and regained an immeasurable amount of time. Did I use everything EXACTLY as prescribed? No. I had to make some changes to fit my schedule. What I like the most is that EDT is able to be changed, should it be necessary, to accom- modate schedule, injuries, etc. Simplicity is king. Thank you for sharing your wisdom.” —Jay Wegner, North Richland Hills, TX. (cid:1) “I performed the EDT arms program during the four weeks between my summer and fall lacrosse seasons. Previously, I’d done bi’s and tri’s on different days—bi’s 5 sets of 10 barbell curls, and tri’s a mix of dips, overhead presses, close grip benches and pushdowns. I did the plan as outlined, except my exercise selection was slightly different and I had no post-workout cryotherapy, as I often work out over lunch and I can’t really sit at my desk doing cryotherapy every afternoon. I gained about 1/2 inch on each arm—well worth it for a guy whose arms have been the same size for almost a year. I upped the weight once, after I beat all my rep goals by 20% in week 3. I really liked the time limits, they made intense workouts doable over a lunch hour. I’d like to do another week to beat my new heavier weight rep totals, but with lacrosse starting, there ain’t no way. I really liked EDT and will do it again for arms and other body parts in my next hypertrophy phase. Thanks for EDT.” —Matt Ingwalson, Denver, Colorado (cid:1) iii The Ultimate Guide To Massive Arms “Charles has redefined simplicity with his Escalating Density Training system. Do more in less time and you will grow. I wish I had known about EDT while on the National Team (Luge). It would have saved me a ton of wasted time and training.” —Jonathan Edwards, Olympian. (cid:1) “I am a 39 year old husband and father of three. I have been playing sports and weight training since I was about thirteen. Anyway, I have used many training methods and supplements. I have to say that EDT has given me real noticeable gains in a shorter amount of time than any other program I have used. It is a logical and easy to follow method. First of all, my arms, (my weakest body parts) responded quite well. Several people, including my wife, remarked about how much more muscular I was getting. When someone you only see a few times a year says that, it may not mean much, but when the people you see every day notice, I think that is significant. The other advantage of EDT, for me, is that it causes me to feel motivated before, during and after my workouts. There is no more satisfying competition than when you compete with yourself. Attempting to improve during each and every workout is some- thing that I always said I would do, but never really stuck with for an extended period. I was more focused and I looked forward to each workout. EDT doesn’t allow you to get into a “rut.” I am currently training low volume, to aid in recovery, but as soon as I finish that program, I will be going right back to EDT!” —Alfred L. Guy, Baltimore, Maryland (cid:1) “I have been following the EDT program since you wrote it.I have modified, added, and gone thru both version 1 and 2. I must say I have had the best gains in my life, not too mention the fat burning cardio aspect to it. Thank you, thank you, thank you!” —Rod Termaat, Lincoln, NE iv What People Are Saying About EDT “Just wanted to let you know that I gained 8 lbs in last months EDT cycle went from 190 to 198. Actually got up to 200 but steadied out at 198. Went from 13% bodyfat to 12% as well. I actually gained those 8-10 lbs in the first two weeks.” —Greg Gonzales (cid:1) “Just wanted to let you know your two articles on EDT have kicked my ass. I have lost a few pounds fat/water without diet- ing!” Thanks. —Mike Holladay (cid:1) “I recently began using the Escalating Density Training routine by Charles Staley. All I can say is, OUCH!…Staley’s routine has produced more muscular soreness than I have ever experienced. It’s not just the first few workouts that produced soreness, but every workout for the last two weeks, plus the pump I get is absolutely incredible. Not to mention the fact that I don’t feel guilty about my lack of cardio with this routine; in fact I began wearing a heart rate monitor because I thought I was going to have a heart attack. My pulse rate is maxed out during the entire workout. I can’t say enough about the workout, especially the workout planning. All I have to do is pick four exercises and go balls to the wall, a total no-brainer. I love the pain and intensity of this particular workout; all the cattle (people who allow themselves to be led rather than forging their own way) in the gym look at me like I’m a psycho. They haven’t a clue what working out is all about.” —Brian C. Kowalewski (cid:1) “The sheer effectiveness and brutality of the EDT program does not come across in the written word. This is a TOTAL gym experience” —Alwyn Cosgrove, CSCS, Director, Cosgrove F.A.S.T Systems, Newhall, California. v The Ultimate Guide To Massive Arms I’m standing there in a puddle of sweat, muscles aching, mind humming, grooving on a well-deserved beta-endorphin rush. Yeah, I’m thinking, this is what it’s all about. Call it being in the zone, experiencing flow, or enhancing your ch’i. Doesn’t mat- ter. Whatever term you apply to the feeling, you know it when you experience it. To those of us who train with weights, it’s the ulti- mate high. That’s about as much time as I have for reflection however, because the impetus behind this hyper-conscious state of mind, Charles Staley’s revolutionary new training program, demands that I stop messing around and get another set…and another, and another, and perhaps just one more. This is, I think, the longest, most challenging thirty minutes of my life, and I’m loving every second of it. This is EDT. I first heard about EDT, or Escalating Density Training, over a year ago when it was only a rough idea bouncing around the brain of Coach Staley. The idea was certainly intriguing, one of those ideas that makes so much sense, you think to yourself, “Hey, why hasn’t anyone thought of this before?” (That, by the way, is usual- ly a sign the idea is a big one, something that could very well change everything.) I told Charles if he could ever capture that idea and get it down on paper, I’d love for him to submit it to the magazine I help edit. He did, and then something quite remarkable happened: everyone at the magazine, from the copy editor to the executive head hon- cho, started using the program! Folks, that just doesn’t happen very often in the muscle maga- zine business. vi Foreword We see new programs daily, heck, we’re practically desensitized to them. It really takes something groundbreaking to peak our interests and get our adrenaline pumping. After a week of EDT, we all agreed that Charles was really on to something. In this book, you’ll learn how to construct your own rut-break- ing, paradigm-shifting, ball-busting EDT program, but the book goes way beyond sets, reps, and rest periods. Like any good teacher, Charles knows that education is not the filling of a pail, but the lighting of a fire. In this book he’ll provide all the kindling you’ll need to build a raging blaze, from goal setting to accelerat- ed recovery methods. Your level of training knowledge will grow right along with your biceps. (cid:1) Get ready to think differently. (cid:1) Get ready for the rush. (cid:1) Get ready to grow. (cid:1) EDT has arrived! —Chris Shugart Testosterone.net vii