Sunday, 11 November 2012

Chest and back EDT workout


Escalating
verb: become or cause to become more intense or serious
Density
noun: the degree of compactness of a substance
Training
noun: the action of undertaking a course of exercise in preparation for a sporting event

Escalating density training, or EDT for short, isn’t for the faint hearted! It’s fast paced, fatiguing and sweat inducing. If your goal is lean muscle mass it won’t disappoint! 

I’ve touched on density training before check it out here: http://fitinfivehundredwords.blogspot.co.uk/2011/11/density-training.html

EDT, which was originally explored by Charles Staley, is a similar approach to the density training I’ve discussed. The only difference is you pick 2 exercises per 20 minute time frame and perform 2 x 20 minute time frames per workout. Alternate between the 2 exercises in the 20 minute period aiming for 8-12 reps (for hypertrophy) and rest as and when you need to. I’ve also added an extra 10 minute time frame at the end of each session where I train smaller muscle groups such as abs and calves.

There are two great things about this training protocol. Firstly you can guarantee you’ll be in and out of the gym within an hour. Secondly it’s so easy to see if you’ve progressed. Performed more total reps in the 20 minute time frame than last time? Congratulations you’ve progressed!

Here’s my chest, back and calves EDT workout. I’ll be posting the others as and when I get to them.

First 20 minute time frame:

A: fat gripz incline dumbbell press
B: bent over barbell row

Second 20 minute time frame:

A: cable flye
B: pull- up

10 minute time frame:

A: standing calf raise
B: tibialis anterior dumbbell extension