Superset Density Training Technique (EDT)

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Superset Density Training Technique (EDT) Workouts

How much time do you have to really find out? Do you have 5 hours per week to work out? Four hours? One hour? Twenty minutes? Quantify your total time as of right now.

Please think hard about the things you do in your everyday life that are not really positive. Several examples could include watching TV, reading e-mail, etc.

Fitness Productivity Tip: Time-Based Workouts

I wrote earlier about Time-based workouts. Tabata intervals and other interval systems are perfect if you want your workouts to be maximised in a short time.

One training method that I discussed only briefly, however, is something known as EDT, or Escalating Density Training. EDT is a method developed by Charles Staley which allows you to do more work in a shorter timeframe.

EDT workouts are where you choose two exercises for a set time frame, and alternate between them. That’s it. It’s as easy as that really. Well.. there are some fundamental ground rules to follow:

 

  1. Select two exercises from different muscle groups. For example, don’t do wide grip pushups and Hindu pushups. Instead, do pullups and wide-grip pushups. The chest and back muscles are opposing muscle groups. Another way to group movements is to choose one upper body and one lower body movement.
  2. The difficulty levels of the two exercises should be similar. If you’re performing mostly bodyweight exercises, then choose exercises and repetitions that make “sense.” For example, if you can do 25 pushups in a row, but only 1 pullup, then that’s not a good combination.
  3. Before creating the workout, determine how much time you have to work out for the entire week, and how many days you wish to workout. For example, if you’re training 4 days a week, for a total 60 minutes in the entire week, then each workout will last 15 minutes.
  4. You’re going to need some sort of countdown timer. I have a great countdown tool on my cell phone that makes a loud, annoying ringing sound once the time is over. Start your timer, alternate between your two exercises and keep track of how many rounds you perform within your chosen time frame.
  5. Count the total number of repetitions per workout. The intention is to do at least one session the next time you try the exercise.

Advanced Program Design with EDT

Let’s say you’ve got to train for over 60 minutes a week. Through adding more movements to your routine, you can easily create longer workouts. For starters, let’s assume you have 45 minutes per session to train. Here is a sample example of what an EDT approach would look like for a 45-minute workout:

Superset #1: 15 minutes

  • Exercise #1
  • Exercise #2

Rest 5 minutes

Superset #2: 10 minutes

  • Exercise #1
  • Exercise #2

Rest 5 minutes

Superset #3: 10 minutes

  • Exercise #1
  • Exercise #2

If you had only 30 minutes to work out, then just modify the work and rest periods accordingly.

Additional Tips 

Here are some tips  to help you maximize your EDT workouts:

Exercisers tend to think in terms of thermodynamics: “OK, if I hit the treadmill or Cycle for 90 minutes, I’ll burn at least 400 calories… and then if I only eat 1400 calories a day, I should burn at least 2 pounds of fat a week!” It’s all about seeing how little you can eat and how to exercise. It reminds me of the way anorexic people think. The athletes are not doing exercise, they are TRAIN.

Your mindset revolves around performance and PR’s when you go to the gym or training hall for train. You try to improve the results… You try to improve the technique. So your gym time becomes very uplifting so self-motivating when you think like THIS, which contributes to success and performance.

Bottom line: You tend to Look like an athlete when you think and act like an ATHLETE. And I think that’s what most people are ultimately looking for.”.”.. just because you’re moving… just because it hurts, doesn’t mean you’re making progress or getting a result.

Now, it’s true that getting out of your comfort zone will entail some degree of discomfort, but that discomfort is a SIDE-EFFECT of the work you’ve done-it shouldn’t be the goal. Because when pain becomes the goal, you lose sight of the REAL goal, which increases work-capacity and hits new PR’s.” “Density refers to the work-to-rest ratio of your training sessions-it’s basically how many exercise reps you’re doing within a set time frame (for example, 50 reps in 15 minutes).

Many people mistakenly focus solely on increasing the intensity of training, or how much weight you can put on the bar.

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