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    Escalating Density Training Revisited

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    asylum1968
    This document discusses Escalating Density Training (EDT), a training method developed by Charles Staley in the 2000s. EDT involves pairing two opposing exercises (like chest and back) and completing a high number of reps of each exercise within a 15-20 minute period, called a PR zone. The goal is 60-70 total reps of the paired exercises within each PR zone. EDT can be used to improve strength, muscle growth, conditioning, or for metabolic training. The document provides many examples of effective exercise pairings for upper body, lower body, and full body workouts using this training method.

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    Escalating Density Training Revisited

    Uploaded by

    asylum1968
    717 views4 pages
    This document discusses Escalating Density Training (EDT), a training method developed by Charles Staley in the 2000s. EDT involves pairing two opposing exercises (like chest and back) and completing a high number of reps of each exercise within a 15-20 minute period, called a PR zone. The goal is 60-70 total reps of the paired exercises within each PR zone. EDT can be used to improve strength, muscle growth, conditioning, or for metabolic training. The document provides many examples of effective exercise pairings for upper body, lower body, and full body workouts using this training method.

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    Density training adds MASS you want this

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    This document discusses Escalating Density Training (EDT), a training method developed by Charles Staley in the 2000s. EDT involves pairing two opposing exercises (like chest and back) and completing a high number of reps of each exercise within a 15-20 minute period, called a PR zone. The goal is 60-70 total reps of the paired exercises within each PR zone. EDT can be used to improve strength, muscle growth, conditioning, or for metabolic training. The document provides many examples of effective exercise pairings for upper body, lower body, and full body workouts using this training method.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    717 views4 pages

    Escalating Density Training Revisited

    Uploaded by

    asylum1968
    This document discusses Escalating Density Training (EDT), a training method developed by Charles Staley in the 2000s. EDT involves pairing two opposing exercises (like chest and back) and completing a high number of reps of each exercise within a 15-20 minute period, called a PR zone. The goal is 60-70 total reps of the paired exercises within each PR zone. EDT can be used to improve strength, muscle growth, conditioning, or for metabolic training. The document provides many examples of effective exercise pairings for upper body, lower body, and full body workouts using this training method.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    At a glance
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    The key takeaways are that Escalating Density Training (EDT) involves pairing two opposing exercises in a superset fashion for 15-20 minutes while aiming to complete 60-70 total reps of each exercise. This high density training approach can be used to improve various fitness goals like conditioning, strength, hypertrophy, and fat loss.

    PR zones refer to 15-20 minute blocks during which two opposing exercises are performed in a superset fashion with 30-45 seconds of rest between sets. The goal is to complete 60-70 total reps of each exercise within the PR zone time period.

    Some example pairings listed for different goals include chest and back exercises for hypertrophy, and exercises involving different muscle groups for fat loss. Antagonistic muscle group pairs are recommended.

    Escalating Density Training Revisited

    Back in the mid-2000s trainer Charles Staley developed a very simple yet brutal
    method of training: EDT or Escalating Density Training. This type of training is based in
    principle on pairing movements in superset fashion, under a rigid time limitation.
    The major premise is to take two movements grouped together, called PR Zones,
    where you are basically doing each movement for a relatively low number of reps (4-6),
    resting about 30-45 seconds, and then doing another 4-6 reps with the second
    movement, and then, rest 30-45 seconds, etc, on and on for 15-20 minutes.
    Each of these 15-20 minute blocks is called a PR zone. The idea here is not to count sets
    and reps so much, but more so the total number of reps done on each movement in the
    given time frame, either 15-20 minutes of your choosing. According to Staley, you
    typically should choose a weight that is about 80% of your 1RM so poundage where
    you could get approximately 10 reps (if you were going to failure).
    You have a lot of flexibility with this type of training as you get to choose the
    parameters (sets, reps, rest) based on whats best for you. What is a must with this
    system is that you choose two antagonistic or opposing exercises within a strictly timed
    15-20 minute time frame again called the PR Zone. How you choose the two
    movements depends on your goals.
    Another thing that is a rigid rule of EDT training is to shoot for an aggregate total of
    about 60-70 reps per PR. So, if I were doing bench press and dumbbell row, I would be
    aiming for about 30-35 reps of each over a 15-minute period. If you miss this total rep
    range of 60-70 reps by more than 20 reps, lower your weight 5% or so.
    The beauty of EDT training is that the possibilities are endless. You can use it to improve
    conditioning, strength, mass, and even as a metcon type workout to get your
    metabolism working more efficiently. If I were training someone whos goal was fat loss,
    someone with a sluggish metabolism, etc, I would choose two movements that deal
    with muscle groups which are not topographically related, ie, front squats and incline
    press, or lunges and bent rows. Another one would be to combine something like
    farmers walks or walking lunges, as the second exercise to something like snatch-grip
    or trap bar deadlifts.

    If the goal is gaining slabs of muscle, then pairing chest and back exercises, like bench
    press/dumbbell rows, incline press/supported rows or dips/chins would be the approach
    I would use.
    Quoting Charles Staley on exercise pairings:
    Here are some antagonistic pairings that have stood the test of time over the past 5
    years of experimentation:

    Upper Body:

    BenchPress/Chins
    LowCableRow/BarbellMilitaryPress
    LatPulldown/TricepsPushdown
    CloseGripBenchPress/BentRows
    StandingBarbellCurl/LyingDumbbellTricepsExtension
    FloorPress/ReverseGripCleans
    PushUp/PullUp
    LateralRaise/CableArmAdduction
    StraightArmPulldown/PlateRaise

    Lower Body:

    LegExtension/LegCurl
    FrontSquat/BackExtension
    SeatedCalfRaise/TibealisCurl
    HipAbduction/HipAdduction

    Full Body:

    BackSquat/Chins
    FrontSquat/Dips
    Deadlift/FloorPress
    OverheadSquat/CleanPull
    MuscleUp/PowerClean
    BackExtension/BallCrunch

    Putting It All Together:

    What follows is a simple but effective routine for mass construction. One day its
    squat/bench/row and the other its deadlift/OHP/chins. Were going to take that old basic
    strength routine and modify it with more of a focus on conditioning and hypertrophy.
    Here hit each PR (group of movements) for 15 minutes each, striving for a total of 60
    reps total for both exercises. Again, using the first two as an example, you would be
    looking at 30-35 reps of bench and 30-35 reps of DB rows within 15 minutesRest days
    are up to you and your recovery.
    Here is the way it would look:

    Day One
    PR 1

    A1:BenchPress
    A2:OneArmDumbbellRow

    PR 2

    B1:BackSquat
    B-2: Stiff-Leg Deadlift
    supplement: Barbell curls 412

    Day Two
    PR 1

    A1:Deadlift
    A2:Chins

    PR 2

    B1:OverheadPress
    B2:FrontSquat
    supplement: Standing Triceps Extensions (aka French Press)

    Extra: Some More Exercise Pairings


    Squat/Incline Bench
    Lunges/BB Row
    Deadlift/Overhead Press
    Squat/Row
    Deadlift Or Snatch/DB Overhead Press
    Squat/Any Chest Press
    Any Chest Press/Rows

    Chins or Pullups/Overhead Press


    Lunges/Any Upper Body

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