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  1. #1
    993125002 is offline Junior Member
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    Nov 2008
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    Default Escalating Density Training/EDT for maximum strength

    I recently watched the Escalating Density Training DVD from Charles Staley. For those of you that don't know what EDT is, it is a training system where in 15 minutes you have to do as much work as possible, normally by alternating between 2 exercises that work different muscles. eg. 5 sets of 5 KB snatches (at 20RM), left side then right, no/very short rest, repeat with 1 less rep per set, etc.

    Anyways, he said that this style of training work both your strength-endurance and maximal strength. I understand how it can work strength-endurance because of the high # of reps, but what I don't get is how it works maximal strength. He says it does this near the end of the 15 minute period because as you fatigue, the weight feels heavier so you need to work harder to recruit the same number of motor units.

    He said something like this near the end of putting someone through an EDT workout "at the start of the workout the barbell would have been around a 8RM weight, but now it's more like a 4RM weight"

    The weight itself didn't change, just the level of fatigue in the guy lifting it.

    Is this true? I thought you have to actually lift heavy to improve maximal strength, not just feel like you're lifting heavy.

  2. #2
    Seb V-G is offline Senior Member
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    Jul 2009
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    Default

    He has another article for pure strength gain using low reps like triples, etc. with the same principles as his usual EDT if neurological training is what you want most

    EDT is kind of like the Bear protocol: start of with 5 reps and race the clock (just that EDT has alternating exercises) = muscles working helluva a alot. It's more of a building muscle-type training, but it will still help neurologically since it's still about 70% 1RM.

    But to answer your question yes it can make you stronger, "A bigger muscle is a stronger muscle".

  3. #3
    993125002 is offline Junior Member
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    Nov 2008
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    Default

    Yea it was apparent that EDT is mostly for building strength through hypertrophy, and i forgot that ~70% was considered high cuz i'm so used to doing >90% lol. But in the video though he says that it's the last few sets when you're exhaused that you start working for maximal strength because by then the weight becomes your 2RM instead of like a 6-10RM, except they didn't change the weight.

    Anyways, thanks for the article. Funny enough I've been doing the "B session" on my own for like a month without knowing it had a name.

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