Escalating Density Training

 

There are many different resistance training protocols, and one of the simplest and most productive is Escalating Density Training (EDT) which is the brain child of strength training legend Charles Staley.     There are three keys to this protocol:

Sets and Reps are not the focus – rather you focus on total number of reps performed in two exercises in a set period of time.  

Pair antagonistic exercises to allow for recovery despite high volume of work – such as chest press and row or overhead press and pull-up/pull-down or leg extensions and leg curls.

Adjust reps per set and rest time as fatigue starts to set in.   Reps per set tends to drop steadily such as 5, 4, 3, 2 and even singles towards the end of the 15-minute period.

The entire focus is on how many reps with a given exercise and load you can perform in two exercise in 15 minutes.    You MUST record the following for each workout and do NOT change the total workout time from 15 minutes:

Each exercise performed

Load/Weight/Resistance used for each exercise

Total repetitions performed in each exercise each session

You can perform up to 2 pairs of exercise per workout for 30 minutes of total workout time with 5-minute break in between such as:

Chest Press/Row – 15 minutes

Bicep/Tricep – 15 minutes

Progression

Then your progression is really simple – strive to do more reps of each exercise each session!   Once you increase your number of total reps per exercise by 20% or more you should increase your resistance by 5% or 5lbs whichever is less.

There are many possible exercise pairs including but not limited to:

Squats and Rows

Chest Press and Rows

Dip and Pull-up or Pull-down

Bicep and Tricep

Leg Extension and Leg Curl

There are also many possible weekly training plans, but it is important NOT to do too much so 5 workout days with 2 days off is a good system to insure adequate recovery, muscle growth and strength increases!