Charles Staley EDT: Time Management Meets Weight Training – Fitness, time management, With EDT you will aim to beat your last PR at every workout. Back in the mid’s trainer Charles Staley developed a very simple yet brutal method of training: EDT or Escalating Density Training. Well, we are talking about the famous E.D.T. (Escalating Density Training) invented by the American strength coach Charles Staley. Let’s go!.

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Choose two antagonistic exercises — such as a pull and a press movement. As it turns out, by being pig-headed about what you accomplish edy a specific set, you unnecessarily speed up fatigue, which hampers your overall training volume for the session as a whole.

What’s a good number for my baseline PR? Chins palms facing you A I placed a call to Charles Staley because it’d been a while since I heard from him, which usually means he’s been in a creative mode.

Take one-minute breaks in between each exercise. Using this as a base, you can structure your workouts by using the following options:. And that’s essentially it. That I can dodge bullets?

EDT-The Simplest Muscle Building (and Fat Shredding) Workout Plan…and it Works!

When stxley do, muscle will grow, metabolism will increase, and you’ll have a leaner, more muscular body. Nearly every lifter can squat and deadlift pounds with persistence, proper form, and the right program.

Forget about rest intervals. I’m here to tell you that sets and reps don’t matter. In practice, you start the minute PR Zone doing sets of 5 reps, but over time, as fatigue sets in, you’ll drop down to sets of 4, then 3, and so on, until the minute time period ends.

Those are just a few samples off the top of my head. Here are the symptoms of low testosterone and everything you need to know to fix it.

This means less time in the gym and more time getting real results. The initial goal is to do ten sets of two on two antagonistic exercises in a single workout.


At middle age and beyond, it pays dividends to take a cautious approach to training. It’s entirely up to you. Training works in much the same way.

And both variations are safe if you do them right.

Escalating Density Training | T Nation

You’re already doing the big basics, right? Maybe it was trying to do some super complicated workout for weeks…. Here’s where most so-called diet gurus go wrong.

Here’s how to properly get your big shaley in place. I get it, trust me. You can make endless workouts such as:. Understand that the number of reps you’ll hit per set will decrease as you near the end of your work time, but you at least want to give yourself a fighting chance from the start. When you walk into a room, do people think you’re riding a stork?

If your goal is to own the baddest pair of bicepticons around, pairing chin-ups and biceps curls might not be the best option.

Shaley fact, after my first “EDT” lat and triceps workout, I asked my doctor if he would install a permanent morphine drip in my arm, but apparently there are legal complications to prescribing controlled substances for DOMS.

Escalating Density Training: Revisited | T Nation

Now of course that is just one format…. It literally took me over stsley years of studying these factors to realize that they don’t matter. EDT workouts are composed of specific PR Zones, where you strive to accumulate as many total reps as possible on two opposing exercises.

Once we’ve determined the required training load needed to elicit a specific result, it naturally follows that we next need to find the “easiest” way s to accumulate that volume within the specified period. A third device Stalet employed — one I’d never seen used before — is the idea of rep stlaey over a series of sets, as a fatigue management strategy. It can also be used to build strength but not in an optimal fashion, in our opinionand gives a fat burning effect by virtue of the pace and total number of reps being performed.


Bodybuilding is full of et used by “enhanced” lifters, but most people don’t take drugs and can’t get good results. Use anything on the site at your own risk.

You will see better results by only attempting reps you can finish completely, and properly. Don’t get a shoulder injury before you even start to do reps.

Seated Rows Low cable or machine A What makes you fat? If I may dispense with the usual formalities and get right down to brass tacks, so to speak, I’d like you to consider the following statement:.

As an example, you might begin by performing sets of 6 with very short second rests. The principles are few, but the methods are many.

Less Time, Better Results: Escalating Density Training

Whichever rep goal you choose, begin with a weight that allows you to hit that number for at least the first three sets. You’re already doing the big basics, right? While I’ve presented the basic concepts of EDT in this article, there are a number of techniques and strategies that I haven’t provided. So if you find this system as valuable as many of my stwley have, just send me a note and we’ll set you up with a new mesocycle each month.

You can drive yourself nuts trying to determine the magic number of sets and reps for building muscle. If the next time you repeat this workout and perform push-ups during that same 10 minutes of work, then congratulations: After warming up the first 2 exercises, select a load that approximates a RM for each exercise.

You’ll get stronger, perform better athletically and get more jacked. Here’s what all that means and how it relates ect building scary strength.