Escalating Density Training is the creation of world class strength coach Charles Staley and is by far the most effective program I have ever used to build muscle mass. You can cut your workout time in half and get even better results.
Charles Staley is a sports performance specialist and trainer of elite athletes from many sports including Olympic weightlifting and bodybuilding.
Coach Staley said it best in his book Muscle Logic:
"This unique method of applying the progressive overload principle leads to rapid improvements in lean mass gain, local muscle endurance, work capacity, and body fat reduction."
You will probably get sore using Escalating Density Training, but the strength and size payoff is well worth it. With EDT you are not concerned with sets, reps, time under tension or rest intervals. Your goal is simply to do more reps this workout than last workout.
Here is how you do it:
You will work your muscles during short sets in a specified time period or PR Zone. A key to the success of this program is the alternating of antagonistic muscles. So if you're working arms, alternate from Bicep to Tricep until the set ends.
For this example the PR Zone is 20 minutes. You will perform two PR Zones per workout. Your weight choice is one that you can do 10 clean reps with, but not 11. You will begin with alternating sets of 5 or 6 reps. As you tire, you may reduce set reps to 4 then 2 and end the PR Zone with with singles.
Your goal is to do as many reps with good form as possible in the PR Zone. Do not work to, or near failure in the early sets. You may reach failure at the end as you try to beat your previous record. After you are able to do 20% more reps than your original workout, increase the load by 5% and begin again.
The Workout:
Monday- Lats & Elbow ExtensorsPR Zone 1
- A- Chin Ups
- B- Lying EZ Bar triceps extensions
- C- Seated Rows
- D- Reverse grip tricep pushdowns
Tuesday- Lower Body/TrunkPR Zone 1
- A- Back Extensions
- B- Swiss Ball Crunches
- PR Zone 2
- C- Leg Extensions
- D- Leg Curls
Thursday- Pecs/Elbow FlexorsPR Zone 1
- A- Bench Press
- B- Low Cable Curls
- PR Zone 2
- C- Hammer Incline Presses
- D- Preacher Hammer Curls
This is only an overview of the Escalating Density Training video program. Currently Coach Staley is giving away away sample videos of his course just for stopping buy.
