Simple is good, the simpler a system the less chance it has of going wrong. With density training you can forget about complicated sets and reps schemes, forget about timing your rest periods to the nearest second, forget about TUT and everything else that can make strength training workouts a bit of a chore. Instead all you need to focus on is this;
'Accomplishing more work in a set time'
Your muscles are a biological system and like any biological system they seek to adapt to the demands placed upon them. The more work your muscles are made to do, the greater the stimulus will be for them to grow bigger and stronger. In the science world, 'work' is calculated using the following equation;
Work = Force x Distance
So to increase the amount of work done in a given time period you must either increase the force being produced or increase the distance travelled. That is all there is to it.
- Force can be increased by increasing the load of an exercise or by altering the tempo of an exercise.
- Distance can be increased by performing more repetitions.
Escalating Density Training (EDT) is the creation of expert strength coach Charles Staley and has become a staple in many of my training programs.
What does an Escalating Density Training workout look like;
- Pair two exercises that target different muscle groups
- Set a time period (generally 15 or 20 minutes)
- Start the clock
- Alternate between the two exercises
- Take rests as and when needed
- Stop the clock when time is up
- Record the total number of reps performed of each exercise (and load used)
- Next time you perform the workout, aim to increase your numbers either by performing a) more repetitions of each exercise b) increasing the load of each exercise or c) both
- Repeat the above steps for a second pairing of exercises
Here is an example escalating density training workout using bodyweight calisthenics and kettlebells;
Density Set 1 (15 minutes)
Double Kettlebell Front Squats
Divebomber Push Ups
Density Set 2 (15 minutes)
Pull Ups
Kettlebell Swings
Performance Tips;
- Don't perform the early
sets to failure, in fact you should probably target around 50% of your
max reps in the early rounds or you will burn yourself out before the time is up
- Make sure your technique remains perfect for each and every rep
- Always record your numbers, without them you have no baseline to monitor improvement
- Swap exercises every 3-6 weeks to avoid stagnation
- Make sure the exercises you select target different area's of the body. This way when you are performing an exercise, the muscles used during the previous exercise are getting a rest
The goal of any strength training program is to push your muscles to do more work. More work performed demands an adapation from your muscular system which results in you getting bigger and stronger. Escalating Density Training makes the performance and monitoring of this goal completely idiot proof!!
If you have any question/comments regarding this post it would be great to hear from you. Please get in touch using the "comments" link below and I shall aim to get back to you ASAP
Alistair Ramsay
BSc Applied Sports Science
Personal Trainer London
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