There are many different resistance training protocols, and
one of the simplest and most productive is Escalating Density Training (EDT)
which is the brain child of strength training legend Charles Staley. There are three keys to this protocol:
Sets and Reps are not
the focus – rather you focus on total number of reps performed in two
exercises in a set period of time.
Pair antagonistic
exercises to allow for recovery despite high volume of work – such as chest
press and row or overhead press and pull-up/pull-down or leg extensions and leg
curls.
Adjust reps per set
and rest time as fatigue starts to set in.
Reps per set tends to drop steadily such as 5, 4, 3, 2 and even singles
towards the end of the 15-minute period.
The entire focus is on how many reps with a given exercise
and load you can perform in two exercise in 15 minutes. You MUST record the following for each
workout and do NOT change the total workout time from 15 minutes:
Each exercise
performed
Load/Weight/Resistance
used for each exercise
Total repetitions
performed in each exercise each session
You can perform up to 2 pairs of exercise per workout for 30
minutes of total workout time with 5-minute break in between such as:
Chest Press/Row – 15 minutes
Bicep/Tricep – 15 minutes
Progression
Then your progression is really simple – strive to do more
reps of each exercise each session!
Once you increase your number of total reps per exercise by 20% or more
you should increase your resistance by 5% or 5lbs whichever is less.
There are many possible exercise pairs including but not
limited to:
Squats and Rows
Chest Press and Rows
Dip and Pull-up or Pull-down
Bicep and Tricep
Leg Extension and Leg Curl
There are also many possible weekly training plans, but it
is important NOT to do too much so 5 workout days with 2 days off is a good
system to insure adequate recovery, muscle growth and strength increases!