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15th June 2008
Escalating Density Training
(EDT)
By Cliff Baker
Escalating Density Training or
EDT is probably one of the best
and most advanced training systems around today.
Before explaining it, let’s see what it’s NOT: It’s not for the
fitness wannabe who works out occasionally. It’s not for those
who need to lose massive amounts of fat and maybe not even for
the person beginning a fat burning program – its simply too
advanced for most people. They will be unwilling to make the
sacrifices and follow the relatively complex regime.
It’s more for the intermediate or advanced gym freak that can’t
seem to make progress or always gets sidelined by injuries.
Not only does the 135 page book written by Charles Staley
explode many of the common “gym truths”, he also carefully
explains how to make the most out of this program – everything
from active resting to supplementation.
Here's Charles explaining what escalating density training is about:
Probably one of the best things about the program is the strong
emphasis on goal setting and planning – if you are one of those
persons who’s not sure which exercise to do next, this ebook is
just what you need.
He carefully outlines how to set effective goals and includes
step by step, 4-week work out plans.
That’s another great thing about the book – it’s not just which
exercises to do, but also when and FOR HOW LONG – something
that’s missing in most programs.
The basic premise behind the program is to work a relatively
light weight – starting with 5 reps of a weight you can only get
ten with – and do continuous sets at lower reps on each set until
a 15 minute time period runs out.
An example from the book on arm routines:
First PR Zone (15 Minutes):
A-1: Standing Dumbbell Reverse Curl
A-2: Lying Dumbbell Triceps Extension
B: Consume a “fast” protein/carb shake containing about 15
grams of whey protein and about 25 grams of fast-absorbing
carbohydrate (for a 200 pound individual—adjust
upward or downward according to your own bodyweight).
This would be followed by a second group of sets like this:
Second PR Zone (10 Minutes):
A-1: Low Cable Hammer Curl.
A-2: Straight-Bar Triceps Pushdown
B: Consume a “fast” protein/carb shake containing about 15
grams of whey protein and about 25 grams of fast-absorbing
carbohydrate.
C: Post-Workout Cryotherapy
Note how specific he is down to the last detail. Better still,
not only does he explain each exercise and how to do it, but
includes a helpful drawing to show how it’s done.
The time limit really help the goal oriented to get the best
results out of each workout since they feel the pressure to get
extra reps at the end – the goal is to get between 60 and 75 reps
per 15 minute session.
This routine is varied from week to week and allows the user to
increase the weight 5% when needed to increase gains.
This program runs for 4 weeks and then a new one – with higher
goals – is started.
He also goes into detail about how to avoid a “rut” by switching
up exercises, use of supplements – like surprise: aspirin, and
what to do when you hit a plateau.
This is not some untried program, but a proven method used by
many athletes to get the very most out of every session with
getting injured in the process.
Another great thing about the ebook is the comprehensive list of
supplements and Mr. Staley’s advice about each one – which ones
to use and which ones are junk.
Based on the testimonials of those who used his “The Ultimate
Guide to Massive Arms”, many are finding that his program has
given them significant improvement: a half an inch or more to the
arms in just 4 weeks, for example.
That’s pretty spectacular since most people are lucky to get that
in six months of hard work.
But again, this program is not for those just trying to get into
shape or burn some fat, because, although it will burn calories,
it’s still not a substitute for the right diet and cardio.
Plus, the cost of the recommended supplements is not trivial and
could run $50 $60 per month.
But if your goal is to get big, this is the program to use.
Balance the cost of working out for a year to gain an inch on
your arms against 8 weeks – how much is your time worth?
Note also that although many have gotten a lot out of this
program, each person is different and needs a program to fit his
or her needs. So don’t go thinking that this program by itself
will be the answer to all your muscle growth problems – it won’t.
But for its value, efficiency and safety, this program should be
first on the list for those who want to get some serious size on.
You can pick up a copy of Charles's EDT program eBook Here
Or you can get the EDT program on DVD Here
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