EDT (increasing density training)

EDT was invented by the renowned strength trainer Charles Staley.

How is this method different from others? WBS is different in that its emphasis is on training “density”, which is defined as the work-to-rest ratio of a specific period of time.

The EDT tag is fairly easy to learn and implement. Individual workouts are planned around a 15 minute time frame referred to as “PR Zones” in which the individual will rotate between two exercises, this generally involving antagonistic or distantly located muscle groups (such as shoulder press, bent over row, or squats and pull-ups).

The individual should choose a weight with which they can complete ten repetitions in good shape and do multiple sets of three to five for as many sets as possible in each “PR Zone.”

Keep rests short between each set. The idea is to do as many total reps as possible within the PR zone. As long as more reps are executed in each workout, military press, your goal for the next EDT workout is to achieve a minimum of forty-one reps, this in turn will increase an individual’s strength relative to the maximum weight produced.

An example of how strength is worked in an EDT set can be seen below as you can see the first set in this bench press is the single set of 10 rep max, while resting you lower the weight until you complete the training, the average force you create is taken as an average of the eight sets.

Bench press

Your goal is to get 8 reps on your set, you want to use a weight that is lighter than what you could possibly push for just 1 rep max.

8 reps on the 150 pound bench press.

The solution is below

To get 8 reps with 150 pounds, you need to be able to generate 151 pounds of force on that eighth rep to complete it.

If you can’t generate 151 pounds on the last rep, the bar stays put.

LAST rep, in order to move it you have to generate 151 pounds of force…

As you tire through sets, your power output will decrease with each set.

150 pound bench press

Game 1- 200 pounds of force

Set 2 193lbs of force

Set 3 185lbs of strength

Set 4 177lbs of force

Game 5 169 pounds

Game 6 163 pounds

game 7 157 pounds

game 8 151 pounds

Average force generated – 174 pounds

This may sound fantastic as you have achieved your goal and that was to generate enough energy/force to raise the bar on the last set.

Here comes the magic part of science. If you rest between sets for a short period of time, you’ll fatigue less and be able to generate more force. The statistics show that we use the table above as our fatigued series. resulting in an average production in the previous set of 189 lbs. As a result this means bigger gains in size and strength.

SAMPLE SET (Repeat for 8)

PR Zone 1 (20 Minutes)

Dual Military Presses

renegade ranks

Break 5:00

PR Zone 2 (15 Minutes)

reciprocating presses

alternate rows

Break 2:00

Windmills 2×5