EDT: NOT Eastern Daylight Time

One of my favorite resistance training regimens when I've got limited time is EDT or Escalating Density Training.  It's been around for a long time and was popularized by the great Charles Staley.

EDT  increases (progresses) your workload in a set period of time. This is different than manipulating the amount of weight lifted each session. Instead, you use a load of 10-12RM for each exercise and try to do more work in a set period of time.

For example, a traditional EDT workout would consist of two 20 minute workout sessions separated by a 5-7 minute rest interval (RI.) Each 20 minute segment would include 2 complimentary exercises worked in alternating fashion, for a total of 4 exercises per session.

At the beginning of each session you will start with higher reps, say 5-8 per exercise. As fatigue accumulates, you may end up performing singles. The key is to maintain good form and dynamic effort.

You have to concentrate because you need to track the total reps for each exercise. That number is your minimum goal for your next EDT session.

Here are a few exercise pairings for an EDT session:

1. Pull up/ Narrow hand push up
2. Seated row/ rev grip tricep push down
3. BB curl/ Front squat
4. Lat Pull down/ Push press
5. Squat/ rev grip tricep extension
6. Incline press/ chest supported row
7. Alternate lunge/ Russian twist
8. Back extension/Overhead press

Try to choose exercise pairings that will work your entire body; an upper body push, upper body pull, lower body push, lower body pull.

If you do these right, with great intensity and an appropriate load, you may not be able to tell which time zone you're in by the end of the session.

Give it a try and let me know what you think!