Friday, January 11, 2013
Body Weight: 159.0 Pounds
Today I introduced Escalation Density Training (EDT) to my personal training clients. I will be doing the same workouts with my training partner.
Escalation Density Training-A Six-Week Workout Plan
EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you’ll have a leaner, more muscular body. There’s a paradox at work here. Escalation Density Training (EDT) with HITT Cardio
Because good fatigue management strategies allow you to do a lot more work, you’ll end up sore. In other words EDT provides plenty of pain.
Procedure
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Each workout consists of three 15-minute time frames separated by a short (5 minute) rest period. In each time frame, you perform two exercises, for a total of 6 exercises per workout.
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In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.
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After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.
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Sets, reps, and rest intervals: Generally, most athletes find it more effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to less reps per set and longer rests as fatigue accumulates. For example, begin by performing sets of 8 with very short (15-20 second) rests. As you begin to fatigue, increase your rest intervals as you drop down to sets of 6, then 4, and as the 15-minute time limit approaches, crank out a few singles in an effort of accomplish as many repetitions as possible in 15 minutes.
NOTE: Do not perform early sets to failure, or even near failure. Do 70% or so of what is possible (e.g., 8 reps with a 12-RM weight) at the beginning of the time frame. As the time limit approaches, work at or near failure as you attempt to break your rep record.
- Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout withy 5% more weight and start over.
That’s essentially EDT. No pre-ordained numbers of sets, reps, or rest periods. It’s entirely up to you. Your job is to complete the 15-minute work period, and then improve on it the next time. Oh, and be ready to feel some pain.
You will train four days per week using a three way split and rotate in order.
Example:
Day #1 workout A
Day #2 workout B
Day #3 workout C
Day #4 workout A
The following week start where you left off with workout B and repeat the cycle:
Day #1 workout B
Day #2 workout C
Day #3 workout A
Day # 4 workout B
Workout A: Chest & Back
First 15-minute time limit
A1- Incline bench dumb bell press
A2- Medium grip pull down
(5-minute rest)
Second 15-minute time limit
B1- Flat bench dumb bell press
B2- Seated cable rows
(5-minute rest)
Third 15-minute time limit
C1- Machine Chest Press
C2- Bent over dumb bell rows
(5-minute rest)
Workout B: Legs
First 15-minutes time limit
A1- Machine leg press
A2- Prone or seated leg curl
(5-minutes rest)
Second 15-minutes time limit
B1- Leg extensions
B2- Dumb bell lunges
(5-minutes rest)
Third 15-minutes time limit
C1-Seated calve raises
C2- Standing calve raises
(5-minutes rest)
Workout C: Arms and Delts
First 15-minutes time limit
A1- Standing or seated dumb bell curls
A2- Standing or seated dumb bell shoulder extensions
(5-minutes rest)
Second 15-minute time limit
B1- Preacher curls (or bar bell curls)
B2- Triceps press downs
(5-minutes rest)
Third 15-minutes time limit
C1- Standing or seated dumb bell lateral raises
C2- Bent over dumb bell lateral raise
(5-minutes rest)
Do cardio five days per week.
On Monday, Wednesday and Friday, do moderate cardio after EDT (if possible) for 30 minutes.
On Tuesday and Thursday, Do a HITT session on a stationary bike, stair master, inclined treadmill or jump rope.
After every EDT session do 100 slow and hard crunches
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy