Core Results R.E.S.U.L.T Programme Phase 5 & 6 - Core Results

Core Results R.E.S.U.L.T Programme Phase 5 & 6

As discussed in our previous articles, our 12 phase R.E.S.U.L.T Programme is our blueprint that not only guides you towards your health and fitness goals, but also educates you for a lifetime of safe and effective training.

Phase 5: Escalating Density Training (EDT)

EDT is probably the most requested style of training we use at Core Results. We have three different styles of EDT that we use but the principle is always the same.

The idea is to do more work in the workout than you did in the previous workout. The most popular protocol is 2 exercises for 10 mins. with 5 reps per exercise. We have a stopwatch and a counter and at the end of the time period, note down the total reps and weight used. The member then just needs to do more reps or increase the weight they used in the next workout, increasing the overall volume of the work they do.

This one really appeals to those that like to set a benchmark and then work hard to beat it.

Phase 5 is structured to give a greater metabolic response, but will also result in a surprisingly good strength improvement.

Phase 6: Toned and Strong Part 2

This one is just like Phase 2, to recap: Muscle building and strength training.

With the right exercise progression and a change in the set and rep protocol, we introduce our members to a more traditional weight training protocol, which works on adding some muscle and strength into our member’s lives. This focus is more on dumbbell exercises and more traditional weight training exercises. Technique is, as always, key with less focus on load. This will be tough, but nowhere near maximum lifting.

… but with slightly more focus on heavier load and lower reps.

We are looking to not only add some muscle and strength, but also focus move on the big movements like back or front squats, barbell deadlifts, bench press and chin-ups.

Form is still king, but our members will be working with some challenging loads now!


We welcome you to book a free consultation and visit the gym to find out more about how we can help you achieve your fitness goals


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