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<blockquote data-quote="bmarone" data-source="post: 38793" data-attributes="member: 1716"><p>Compound lifts are definitely important, however, volume is the other half of the key. Charles Staley's EDT program is built on this premise. Choose a weight you can lift for ten consecutive reps, then choose a time zone (i.e. 15 min is optimal), now perform however many sets you can with only 5 reps of that weight during that 15 min period. Now record the number of reps/sets you have performed during that time frame. Next time, beat that number. When you can perform around 20 reps more than when you started, move up in weight by 5 lbs. That simple. The added volume, amount of work, translates into greater uptake of amino acids/protein by the muscles (the pump), resulting in greater size. It is absolutely vital that you eat a lot on this program, and not just protein but carbs and essential fats as well.&nbsp; Also key, working the movement is more important than working the muscle; this is why compound lifts are vital. It has neurological benefits, which result in better athletic/everyday-movement ability.</p></blockquote><p></p>

[QUOTE="bmarone, post: 38793, member: 1716"] Compound lifts are definitely important, however, volume is the other half of the key. Charles Staley's EDT program is built on this premise. Choose a weight you can lift for ten consecutive reps, then choose a time zone (i.e. 15 min is optimal), now perform however many sets you can with only 5 reps of that weight during that 15 min period. Now record the number of reps/sets you have performed during that time frame. Next time, beat that number. When you can perform around 20 reps more than when you started, move up in weight by 5 lbs. That simple. The added volume, amount of work, translates into greater uptake of amino acids/protein by the muscles (the pump), resulting in greater size. It is absolutely vital that you eat a lot on this program, and not just protein but carbs and essential fats as well. Also key, working the movement is more important than working the muscle; this is why compound lifts are vital. It has neurological benefits, which result in better athletic/everyday-movement ability. [/QUOTE]

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