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Escalating Density Training-EDT - New workout program to add variety to your training
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Escalating Density Training (EDT) is a 4 day workout program based on the theory you can build muscle and lose fat by engaging in short but intense workout sessions.
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The basic unit of this workout is called a “personal record zone” (PR zone). A personal record zone is how much weight and how many reps you complete in one 15 minute interval of exercise. You do 2 exercises involving opposing muscle groups per PR Zone. Often, but not always, these would be antagonists such as chest and back. A coupling of Shoulder/Legs would also be an appropriate pairing.
A basic premise of EDT is that it is the amount and quality of work accomplished that gets results, not on the old adage “no pain, no gain”. It is not based on going to failure for each set however it is ok to go to failure on the last se of the 15 min.PR zone period.
Beginners would typically do one 15 minute PR zone and more advanced folks would do two PR Zones.
How many reps do you start with?
For strength training your starting rep count would be 2 reps of your 4 rep.max.(RM)
For hypertrophy (size) training your starting rep count would be 5 reps of your 10 RM.
For endurance training your starting rep count would be 10 reps of your 20 RM.
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Below is a typical EDT training program. Note that it is designed to work different body parts ever four weeks to avoid overtraining. Please also note you can customize your EDT program to be exclusively endurance, hypertrophy, or strength training oriented or any combination of the three.
Weeks 1-4
Day 1
PR Zone 1: Bench press/T-Bar (10RM)
PR Zone 2: Hammer curl/Prone triceps extension (20RM)
Day 2
PR Zone 1: Leg Press/Dumbbell Shoulder Press (10RM)
PR Zone 2: Back extension/Incline bench abs crunch (20RM)
Day 3
PR Zone 1: Incline Dumbbell Press/Seated cable row (10RM)
PR Zone 2: Ez-Curl Bar/Triceps cable push downs (20RM)
Day 4
PR Zone 1: Dead lift/Hanging leg raises (10RM)
PR Zone 2: Right Leg Step up/Left Leg Step up (20RM)
Weeks 5-8
Day 1
PR Zone 1: Front squat/Seated Cable Row (10RM)
PR Zone 2: Standing calf raise/Shrugs (20RM)
Day 2
PR Zone 1: Dumbbell bench press/Hammer curl (10RM)
PR Zone 2: Prone triceps extension/Reverse curl (20RM)
Day 3
PR Zone 1: Dead lift/Assisted pull ups (10RM)
PR Zone 2: Ball crunch/Shoulder scaption raise (20RM)
Day 4
PR Zone 1: Dumbbell kick backs/EZ-bar curl (10RM)
PR Zone 2: Back extension/Push ups (20RM)
Weeks 9-12
Day 1
PR Zone 1: Assisted pull ups/Front squats (6RM)
PR Zone 2: Hammer curl/Standing calf raise (16RM)
Day 2
PR Zone 1: Dumbbell overhead press/seated cable row (10RM)
PR Zone 2: Reverse curl/Cable ball crunch (16RM)
Day 3
PR Zone 1: Dumbbell bench press/Horiz.leg press (10RM)
PR Zone 2: Prone dumbbell triceps extensions/Shrugs (16RM)
Day 4
PR Zone 1: Assisted pull ups/Push ups (8RM)
PR Zone 2: Right leg lunge/Left leg lunge (12R)
For more info: Contact Gordon at bodyarchitectsf@aol.com for more information on this or previous articles or call 415.307.0439 to schedule a complementary one hour workout. Also please visit Gordon's website.
*This column is based on an article by Joe Wuebben as it appeared in the November issue of Muscle and Fitness Magazine.
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