Created by world renowned strength coach Charles Staley, escalating density training (commonly known as EDT) is a popular, challenging and effective way to build muscle, get stronger and improve your capacity for hard work.
The basic format looks like this:
Choose two antagonistic movements (exercises that work opposing muscle groups)
Start a timer for 15 minutes (this is referred to as your PR Zone)
Perform alternating sets of each movement until time runs out
Rest whenever you need to within the 15 minutes
Perform 1-2 PR Zones per workout (each would contain different exercises)
Within each 15 minute block (PR Zone) the goal is to perform as many high quality repetitions as possible. Next time you repeat the same 15 minute session try to increase the number of repetitions and/or increase the resistance being used.
(For a full rundown on Escalating Density Training I recommend checking out Charles Staley’s book - Muscle Logic)
The refreshingly simple concept behind the system is this…
More work in the same period of time = Improvements in size, strength and fitness
All other trivial details like rest periods and reps per set become largely irrelevant.
The goal is simply to do more work!
Can you use bodyweight exercises with the escalating density training system?
Absolutely, they work really well. Particularly the upper body exercises. For starters you don’t need to mess around setting up lots of equipment. Secondly the transition between the exercises is quick, smooth and seamless.
Two of my favorite combinations are push ups and ring rows and push ups and pull ups.
When it is no longer possible to add more reps without drastically speeding up the rate at which you perform each exercise strap on a weighted vest…. and go again!
Beautifully simple and very effective.
Try them out and let me know how you get on.