"The sheer effectiveness and brutality of the EDT program does not come across in the written word. This is a TOTAL gym experience" – Alwyn Cosgrove, CSCS, Director, Cosgrove F.A.S.T Systems, Newhall, California.
"Once again your methods blow me away in their simplicity yet their incredible effectiveness. The best part is every workout is a competition to perform better than the last workout and that is tremendous for motivation. My trainers are psyched with their results and our clients see progress every time they complete a workout. Although I mainly train to increase combat performance, EDT is a great cycle to use for body composition. Thanks again, Coach!" – Tim Larkin, Master Close Combat Trainer and Creator of Target Focused Training.
"Charles has redefined simplicity with his Escalating Density Training system. Do more in less time and you will grow. I wish I had known about EDT while on the National Team (Luge). It would have saved me a ton of wasted time and training." – Jonathan Edwards, Olympian.
Editor's Note: Last month's introduction of Charles' unique (and painful!) EDT system has resulted in an enormous amount of positive feedback, so we asked Charles to provide T-mag readers with a follow-up program. We strongly urge that you use appropriate cautions when embarking on these short, yet demanding workouts. With those precautions, enjoy phase two of EDT!
Last month, I presented a training program based on the concept of auto-regulation, which means that over successive workouts, the trainee (that's YOU) gradually and progressively arrives at the optimal set of loading parameters for muscular growth.
This program, called "Escalating Density Training" (EDT), is based on a simple, yet often under-appreciated principle: in order for a biological system (such as muscle) to grow, it must be challenged with ever-increasing workloads. EDT works because it ensures that each workout represents a greater challenge than the one that preceded it.
The primary difference in this approach as compared to other systems is that EDT does not prescribe a specific set of "optimal" loading parameters. Instead, it implores YOU to find ways of doing more and more work over a series of workouts. If this is accomplished, then the loading parameters were in fact optimal, whatever they happened to be.
Last month's EDT program, harsh though it may be, is considered an "entry level" program, designed to familiarize you with the EDT concept, and also to provide a foundational experience before moving on to the "full" EDT hypertrophy program template.
This month's program consists of three training sessions per week. Each workout consists of (3) 15-minute segments. During each 15-minute segment, you'll perform two (and in one case, three) exercises in antagonistic fashion (meaning "superset" or "circuit" style) back and forth, attempting to accumulate as many total repetitions as possible before the 15-minute time frame elapses.
Then, the next time you perform the same workout, you'll have a clear definition of success: the ability to perform more total repetitions in the same time-frame. Once you manage to exceed the first workout's total reps by 20% or more, you'll bump up the weight by 5% on the next workout and start the process all over again (NOTE: If you manage to do 20% or more total reps after only one workout, increase the load by 10% for the next session.).
If you know when it'll be over, you'll work that much harder. The EDT system employs short (in this case, 15 minute) time frames for work sets. When the time frame ends, you're done, no matter what you have or haven't accomplished. Your goal is to discover ways to do more and more work within these time frames. As the old saying goes "You can work hard, or you can work long, but you can't work hard for long."
First 15-Minute Segment
A-1: Machine Bench Press
A-2: Straight Barbell Curl
Second 15-Minute Segment
A-1: Pec Dec
A-2: EZ-Bar Preacher Curl
Third 15-Minute Segment
A-1: Flat Dumbbell Flye
A-2: Left Arm Preacher Curl
A-3: Right Arm Preacher Curl
First 15-Minute Segment
A-1: Machine Hack Squat, Feet Low on Platform, Heels-Elevated
A-2: Seated (Supine) Leg Curl
Second 15-Minute Segment
A-1: Left Leg Stationary Lunge (i.e., quad emphasis)
A-2: Right Leg Stationary Lunge (i.e., quad emphasis)
Note: Assume a short stance that promotes maximal flexion of the front knee and use dumbbells for additional loading, if needed.
Third 15-Minute Segment
A-1: A-1: High Cable Crunch
A-2: Back Extension
First 15-Minute Segment
A-1: Close, Parallel-Grip Pullup
A-2: Lying EZ-Bar Tricep Extension
Second 15-Minute Segment
A-1: Wide-Grip, Straight-Arm Pushdown
A-2: Bench Dips
Third 15-Minute Segment
A-1: Machine Seated Row
A-2: Reverse-Grip Tricep Pushdowns
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