Anyone use Escalating Density-type of training or variations? I was thinking about trying to experiment with it for a few exercises. I really like the concept, and I think it would be a fun and challenging way to look at progression.
I know that Charles Staley recommends 15 min time frames to perform 2 opposing exercises. This may be a challenge at my gym, so what is everyone’s opinion on just one exercise at a time for like a 5 to 10 minute time frame? Anyone try this? How was your success?
How did you work it into your program? I’m thinking of trying it on a 4 day a week upper/lower split. First upper/lower day is 5/3/1 compound movement type, and second two days would be density training?
I was looking at using it for the following exercises:
front squats
pull ups
weighted dips
curls
extensions
Please let me know of your experience and any tips on density-type training.
[quote]NorCal916 wrote:
Anyone use Escalating Density-type of training or variations? I was thinking about trying to experiment with it for a few exercises. I really like the concept, and I think it would be a fun and challenging way to look at progression.
I know that Charles Staley recommends 15 min time frames to perform 2 opposing exercises. This may be a challenge at my gym, so what is everyone’s opinion on just one exercise at a time for like a 5 to 10 minute time frame? Anyone try this? How was your success?
[/quote]
You’ll still get results from that approach, but doing two exercises per PR zone is more efficient and the density of work will be higher in a 15 min PR zone compared to two 10 minute zones of a single exercise.
Your options don’t have to be restricted to opposing movements: they could be direct antagonists, unilateral pairings or a compound exercise with an isolation.
Charles Staley recommends pairing a dumbbell exercise with a fixed station exercise for those who struggle with crowded gyms.
I’ve done it pairing pullups with dips. I usually do them weighted but wanted to do some low intensity high volume work so this seemed like a good idea at the time. This pairing worked really well as one didn’t have a negative effect on the other and you can get a lot of work done in a short amount of time.
I’ve also done it with just pullups alone and again it works really well at getting in a high amount of volume.
Seems like a good approach to use after you have done a high intensity cycle.
As for working it into my program well I do a Pull / Push / Legs split and occasionally do an arms/abs/rotator cuff/ whatever day and this is the day I do the pairings.
Always do pullups on pull day anyway so just didn’t do any weighted. I cycle between intensity and volume anyway so seems easy to slot things like this in.
For main movements such as chinups/ incline DB presses I do take a 6-8 rep max and week 1 I do 10x3 with 1 min rest periods, week 2 12x3 with 50 secs rest, week 3,14x3 with 40 secs rest. It gets hard.
As a metcon finisher, i do stuff like triangular pushups supersetted with pendlay rows, back and forth for 10 mins. When I can do 15,sets, I up the weight and/or reps per ‘round’
Try this: incline DB curls and incline DB tricep extensions.
I vary the timer for both 10 minute and 15 minute PR zones.
You get tons of reps, and these exercises are joint friendly.
I do them once a week, and try to beat your previous reps.
I’ve always liked the idea of density training and I like the recent articles by Charles Staley so will be experimenting more in 2014 as I’ve hit a massive brick wall in 2013…
So on vacation this week did a “density” back workout with my military bro yesterday. Didn’t try to think too hard, but we wanted to get “500” reps in. “Kali muscle workout.” lol
Whoa mama, that was a killer. High rep BB Rows, Cable Rows/Pulldowns and DB rows. Got in about 300 reps. Will try for 325 within the same time frame next week