Escalating Density Training

Escalating Density Training is a system developed by Charles Staley that utilizes supersets and progressive overload to provide a time efficient workout to build bigger muscles. Supersets involve performing one exercise and then immediately performing another exercising. Non-competing supersets use two different muscle groups. For example, you could perform bench press and then immediately perform squats. By using supersets, you can effectively cut your workout in half.

Escalating Density Training also incorporates progressive overload by forcing you to break a personal record each time you train. In other words, you must perform more reps, sets, or use more weight than the prior workout. By overloading your muscles in this manner, you force them to grow and get stronger.

Finally, Charles Staley's Escalating Density Training (EDT) utilizes low rep sets. These low rep sets allow you to generate more power in your lifts.

1. Not overly complex: EDT is a pretty simple concept, ensure you achieve a personal record each time you lift.  It involves doing 15 minutes of supersets using 2 exercises.

2. Flexible approach: you can perform EDT anywhere because you can use any 2 exercises for supersets.  You could use weights or bodyweight exercises.

3. Generate more power: by using low rep sets, you generate more power.  If you perform a set of 10 reps, you need enough power to push a weight for that tenth rep.  However, on the first few reps, you could have easily generated more power.  By keep reps low, you can make more effective use of that power.

1. Repetitive: only doing 2 exercises for 15 minutes can be mentally challenging.  You need to maintain a strong focus.  A workaround is only doing the supersets for 10 minutes and doing a couple different supersets.

2. Easy at the start of each workout: because you are doing low rep training (not to failure), the first few sets with feel relatively easy.  The challenge increases as the workout progresses though.

3. Difficult to do at the gym: you do have to use 2 machines, which can be difficult if you go to the gym during a peak period.

Escalating Density Training does provide an effective workout. The principle of progressive overload does help your muscles grow bigger and stronger. The system is designed to be used in as little as 3 15 minute workouts per week so it is a faster way to improve. I prefer to perform 3 10 minute supersets for each workout for a total of 90 minutes of exercise per week.