Escalating Density Training (EDT) Program [with PDF]

Are you in search of an effective workout? If so, Escalating Density Training (EDT) is the program for you.

Everyone nowadays want a shredded muscular physique. When you move around shirtless, everyone would be staring at you like “What an awesome body man !!!!, I too want that”.

Developed by fitness coach Charles Staley in the 2000s, this program offers you a challenging yet simple approach to fitness.

EDT is a powerful method that combines opposing muscle groups using supersets within a set time frame to outdo Personal Record (PR) Zones. The main goal of EDT is to do as much exercise as possible in a set amount of time, making it a technique for building muscle size, known as hypertrophy training.

To build the body you’ve always wanted, it’s essential to follow an effective workout plan. We’ve already covered various types of training programs, and in this post, we’ll dive deep into one of the top programs for gaining muscles – the Escalating Density Training (EDT) Program.

What is Density in Training?

Your training density is the work you can do in a given period time. If you perform 15 sets of 20 push-ups in 10 minutes, your training density for that particular movement in a 10-minute time frame would be 300 reps.

In other words, it is the multiplication of amount of sets and the number of reps completed in a given time period.

Escalating Density Training (EDT) Program

EDT is a hypertrophy training method. In this training program the goal is to perform as many reps as possible for a specific body part in a specific time period, using antagonistic exercises, which work opposing muscle groups. The concept of EDT is simple – organize exercises, sets, and reps in such a manner that you can perform a maximum amount of work in the set amount of time period (around 15 to 20 mins).

If you want to build muscles, here’s the deal: Your muscles grow when they do more work. It’s like a simple rule for your body. So, in this workout plan, we make our muscles work a lot in a specific time. Here’s why this plan is very effective:

1. Maximum Work: We make sure you do a lot of exercises in a set time.
2. Muscle Growth: Because of all that work, your muscles grow.
3. Simple and Effective: It’s an easy way to get those muscles strong.

Note:

• In EDT, you always know when to start the workout and most importantly, when it will end. Also, you know what your goal is, and you just have to achieve that in a set time period.
• The number of sets and repetitions doesn’t matter. You don’t need to calculate total number of sets and reps. You just have to do maximum number of reps in that time period.
• The progression is clear , if you beat PR Zone every  time, that means you are progressing.

Science Behind Escalating Density Training (EDT) Program

Here’s the simple idea: if you make your muscles work more in a certain amount of time, they get bigger. That’s the simple concept of Charles Staley’s workout plan, EDT. It’s a straightforward way to make your muscles grow.

Over thousands of people participated in coach Staley’s EDT fat loss challenge. This is because EDT is a program that work for the individual. Here’s how: EDT classify time frames (called PR Zones) where as many sets and reps as possible are completed.

Every workout becomes more effective than the earlier one, making each session a personal record. More repetitions are equal to bigger muscles and improved health-a simple basis that delivers amazing results.

Important Things to Keep in Mind while Doing EDT

• In Escalating Density Program (EDT) the number of sets and reps doesn’t matter. The only thing matter is, total workload performed in a given timeframe.
• EDT always work when you pair antagonist exercises so that you can confuse the body and it recovers faster.
• As you begin to exhaust your energy, allow your reps to drop to sets of 4, 3, 2, and perhaps even singles toward the end of the 20-minute time frame. And again, it’s the total reps you do in that time period matters.

How To Do EDT?

• Choose two antagonistic exercises, these two could be anything from the pair of antagonistic exercises (such as Lat Pulldown/Triceps Pushdown, Close-Grip Bench Press/Bent Rows).
• Find the weight which is 10RM (10 rep max) for each exercise. You can calculate these weights during your warm-up sets. Don’t worry if your calculated weights are a bit off – because the more important is that you choose weights that are equally difficult for each exercise.
• Set or start your stopwatch for the time period of 15 to 20 minutes. The amount of time it takes varies for each person, and the break time typically ranges from 5 to 10 minutes.
• Perform 5 sets of each exercise in alternate manner. Like if you are doing bench press and chins; start with a set of bench press and then a set of chins. The rest period is between 30 secs to 1 minute after the sets of these two exercises.
• Decrease your number of reps  as you begin to fatigue. Let them drop to 5, 4, 3 and till the time period ends. As talked earlier, the only thing matters is the total number of reps and the total amount of work done by you. Not the number of reps you do in your one set.
• Stop doing sets after your set period of time ends. 
• Add total number of reps done in 15-20 min of time period. The total number comes out is your PR Zone (Personal Record).
• Set your goal to beat your PR Zone when you do it next time. The most important thing is that you must beat your PR Zone every  time you perform the exercise.
• Increase your weight to 5 pounds, if PR Zone is increased by 20%.

Types of Exercises used in EDT

EDT involves doing pairs of opposing exercises, such as a push and a pull. These opposing exercises work against each other, which can enhance the recovery of tired muscles and the nervous system used in these exercises. Because they oppose each other, it also allows for more work to be done during the workout.

As we know EDT is a hypertrophy training method, that’s why you’d use dumbbell, barbell, or body-weight exercises for building strength and muscles size. It also helps in gaining little bit of strength, and fat loss.

EDT exercises yield effective results only when performed in pairs, doing just one doesn’t give you the full benefit of EDT.

EDT Workout Plan

You have to hit each PR Zone for 20 minutes each and at the end of these 20 mins, you must have done at least 60 reps of both the exercises in total.

Let’s take an example of bench press and chins, you must be doing 30-35 reps of bench press and 30-35 reps of chins. Rest period is depending on individual, it may be of 1 mins or of 3 mins.

You just have to follow a simple and effective routine.

Monday:

First 20 mins Time period

• A-1: Barbell Bench Press
• A-2: Wide Grip Lat Pulldown

Second 20 mins Time Period

• B-1: Incline Dumbbell Press
• B-2: Seated Rows

Tuesday:

First 20 mins Time Period

• A-1: Barbell Glute Bridges
• A-2: Crunches

Second 20 mins Time Period

• B-1: Dumbbell Goblet Squats
• B-2: Machine Leg Press

Wednesday: Rest

Thursday:

First 20 mins Time Period

• A-1: Barbell Curls
• A-2: Dumbbell Overhead Press

Second 20 mins Time Period

• B-1: Hammer Curls
• B-2: Triceps Pushdowns

Friday:

First 20 mins Time Period

• A-1: Calf Raises
• A-2: Barbell Rows

Second 20 mins Time Period

• B-1: Walking Lunges
• B-2: Dumbbell Overhead Press

Saturday: Rest

Sunday: Rest

This is just a sample workout plan. There are endless number of EDT pairs. So, you can personalize your routine according to your fitness goals.

Don’t miss:

Daily Undulating Periodization (DUP) Program
Arnold’s Golden Six Routine
28 Method Workout Plan
Women’s Bodyweight Workout Plan

Escalating Density Training Pairs

The number of pairs of EDT exercises are endless. The main need is that each exercise in the pair involves different muscles. The key is to pick exercises in pairs so that when you’re doing one, the muscles in the other group get a chance to relax. It’s all about giving each muscle group the right amount of attention and rest! The few pairs of antagonistic movements which are commonly used are:

Upper Body

• Bench Press and Chins
• Low Cable Row and Barbell Military Pres
• Lat Pulldown and Triceps Pushdown
• Close-Grip Bench Press and Bent Rows
• Standing Barbell Curl and Lying Dumbbell Triceps Extension
• Floor Press and Reverse-Grip Cleans
• Push-Up and Pull-Up
• Lateral Raise and Cable Arm Adduction
• Straight-arm pulldown and Plate Raise

Lower Body

• Leg Extension and Leg Curl
• Front Squat and Back Extension
• Seated Calf Raise and Tibialis Curl
• Hip Abduction and Hip Adduction

Full Body

• Back Squat and Chins
• Front Squats and Dips
• Deadlift and Floor Press
• Overhead Squat and Clean Pull
• Muscle-Up and Power Clean
• Back Extension and Ball Crunch

Upper and lower body movements

• Dumbbell shoulder press and squat
• Leg press and Bent-over row
• Deadlift and Bench press

Push and pull movements

• Lat pull-down and Chest press
• Seated wide-grip row and Incline Press
• Chin-ups and Overhead press

Distinct, whole-body movements

• Deadlift and chin-up
• Pushup and Kettlebell swing
• Stability ball pike and Squat jump

Unilateral movements

• Lunge on the right & left sides
• Split squat on right & left sides
• Single-arm cable row on right & left sides

Bodyweight exercise

• Diamond pushup and pull-up
• Bench dip and decline bench sit-up
• Chin-up and supine (inverted) row

Isolation exercises

• Biceps curl and triceps kickback
• Leg extension and hamstring curl
• Chest fly and reverse fly

Progression in EDT Workout

In EDT, progression means beating your PR Zone every time you perform the exercise. Each time you perform, your goal is to beat the total number of reps performed last time. No pre calculated number of sets, reps, or rest periods. It’s completely up to you. Your goal is only to complete 15-20 minutes work period, and improve it the next time you work.

There are three methods of progression in EDT:

Method 1: Increase the workload in same time period

Let’s take an example, if you hit 100 push-ups in 15 mins, when you try EDT for first time, see what you can do next time. If you hit more than 100 push-ups in 15 mins, then you are progressing it doesn’t matter that you hit by just 1 more rep or more number of reps. You have increased your training density by performing more amount of work in same time period.

Method 2: Decrease the time period and keep the workload to be same

Let’s again take the example of push-ups, if you hit 100 push-ups in 15 mins, decrease your time period by one minute or 30 secs and try to hit 100 push-ups in decreased time period. As you have done more work in less time, you increased your training density.

Method 3: Increase weight by 5%, when PR Zone is increased by 20%

Let’s again take the example of push-ups, if you hit 100 push-ups in 15 mins and you have increased your rep by 5, then next time try the same number of push-ups by putting some weight on your back.

Important points for progression

Don’t seek to early failure

If you’re getting super tired after just a few sets, it’s going to mess up the rest of your sets and reps. The number of reps per sets start decreasing as the time period is about to end. But if you seek to early failure, then you may not able to complete your training time period. If you are facing failure problem, decrease your weight so you can perform the same number of sets and reps.

Pair EDT exercises which involves different muscles

Pair up exercises that work against each other. When you do one exercise, the other takes a break. This not only gives your muscles a chance to recover but also lets you accomplish more work during your workout.

Escalating Density Training PDF

Click the button below to download the Escalating Density Training (EDT) PDF file and unlock the key to efficient and impactful workouts

You may also like to read:

German Volume Training Plan
Triceps Exercises For All 3 Heads
Calisthenics Workout Plan for Beginners
Hypertrophy Specific Training
PHUL Workout Routine

Final Thoughts

Every training program proves its effectiveness uniquely. It’s crucial to commit to one program at a time. Additionally, it’s essential to note that solely lifting weights doesn’t guarantee muscle gain.