On...Escalating Density Training

A little bump to get over the hump, that is known as Wednesday:

Escalating Density Training (from here on in referred to as EDT) is an effective, albeit odd approach, to getting stronger and leaner. Instead of the traditional push-to-vein-poppin-failure method, forgoing the standard drop-set/rest-pause manipulations you've heard time and time again, the EDT program, created by renowned strength coach Charles Staley - (YES! I KNOW! CHARLES!? WE LOVE CHARLES!) - will have you experiencing less pain than you're normally accustomed...and the best part? It will only take you 15 minutes.

NOT to say, however, that the intensity is any less - this isn't for those looking for a easy fix...this isn't for mussies. It's for those gym bunnies who are serious about shocking their body composition to new altered states.

Here's what to do:

- pick 2 opposing muscle groups (ie chest/back, shoulders/legs, biceps/triceps, calfs/traps, etc)

- select, according to your goal, your weight and number of reps you will do per set (ie strength: 4 - 6, size: 10 - 12, endurance: 40+) and half that number (for example, if your goal is size, and your normally press 2 x 45lbs plates on a bench press for a 10 rep max, half of the rep range would now be 5 - 6 reps/set, still pushing 2 x 45lbs plates)

- starting your stopwatch, perform alternating sets of selected exercises, with as much rest as needed in between, which will be quite little at the beginning; when the upper limit of the rep goal becomes to heavy (ie for size, 5 - 6), drop down (ie to 4 - 5)

- after 15 minutes, rest and take note of how many reps you did so you can compare to your results the following week

It's ok to do this several times a week - pairing up different muscle groups, of course each time you workout.

Remember, EDT is NOT about total failure - although, you'll feel a bit of it toward the end of your 15 minutes! EDT is about getting bigger, leaner and stronger via intense, if relatively brief, training sessions where you set up competition with the only person who matters: yourself.

Kick it.