Escalating Density Training (EDT) Review

Author

Charles Staley

Special Focus

None

Specialty Equipment

None (though the more equipment, the better for varying exercise selection)

Prerequisite Skills

None, however, for those not using machines, proficiency in compound lifts (back squat, bench press, deadlift, etc) is required.

Other Key Points

In EDT, the focus isn’t on set volume, but rather on the total work done during each session (which is technically volume in and of itself); in this case, the total number of reps completed at a specific weight for the set period of time.

In the traditional application, each workout consists of a breed of two 15 minute supersets (called “PR Zones”).  The trainee floats back and forth between two compound exercises (isolation/auxillary work can also be added), and completes up to five reps of each exercise per “set” (bout within the PR Zone), using their 10 RM (10 rep max; a load that they can complete for 10 reps in a normal set).  As fatigue sets in, the expectation is that five reps will likely drop to four, three, and so on until the 15 minutes is up.

When the trainee breaks their previous PR Zone record (total number of reps they complete in 15 minutes) by 20% (e.g., if 48 reps were completed in the current session, when 40 were completed the week before), they add 5-10 lbs to the bar for the next workout, and repeat the process.  If they miss their total reps by 20%, they remove 5-10 lbs from the bar.  The primary goal of every workout is to push yourself to beat your previous PR Zone rep count, regardless of whether or not you hit five reps every time, or a mix of reps (five, four, two, etc).

The trainee is encouraged to pair antagonistic (opposing) muscle groups when choosing their exercise selection.  This maximizes the potential for more workload, and also touts a training effect for anaerobic work capacity.  For instance, barbell rows could be paired with dumbbell bench press.  Here is a list of exercise pairings suggested by Staley in his T Nation article, “Going Deep with EDT”:

Upper Body

• Bench Press/Chins
• Low Cable Row/Barbell Military Press
• Lat Pulldown/Triceps Pushdown
• Close-Grip Bench Press/Bent Rows
• Standing Barbell Curl/Lying Dumbbell Triceps Extension
• Floor Press/Reverse-Grip Cleans
• Push-Up/Pull-Up
• Lateral Raise/Cable Arm Adduction
• Straight-Arm Pulldown/Plate Raise

Lower Body

• Leg Extension/Leg Curl
• Front Squat/Back Extension
• Seated Calf Raise/Tibealis Curl
• Hip Abduction/Hip Adduction

Full Body

• Back Squat/Chins
  Front Squat/Dips
  Deadlift/Floor Press
  Overhead Squat/Clean Pull
  Muscle-Up/Power Clean
  Back Extension/Ball Crunch

Though 10 RM is recommended when starting (with hypertrophy being the primary goal), 6 RM (for strength), 20 RM (for endurance) and virtually any other load can also be used.

A rest period of 5-10 minutes between PR Zones is recommended.  Rest between exercises during the 15 minutes is up to the discretion of the lifter.

Though 40-60 reps per exercise per PR Zone is typical, Staley enourages trainees to not focus on those arbitray targets, but instead, work to beat their previous record.

The program can be run indefinitely and as often as the trainee feels comfortable, however, Staley recommends 3-5 days/week for 4-6 weeks (many folks who have run the program report significant fatigue after a month of trying to best themselves week after week…myself included).  Upon completion of the program, trainees can either repeat the cycle with new exercises, or switch to another program entirely.

Reviews, Results and Discussions

Escalating Density Training (EDT) Review Discussion

Reviews of the book, “Muscle Logic: Escalating Density Training” on Amazon

Review of Escalating Density Training

More Muscle in Less Time with Escalating Density Training

Workout Wednesday – Escalating Density Training