Escalating Density Training system

Stef, I know what im doing in January re weight training. Have a read and let me know what you think.

By Alwyn Cosgrove, CSCS and Charles Staley, MSS. Since the inception of the Escalating Density Training system (see http://www.EDTSecrets.com), one of the most common inquiries we receive at the office is ìWhen are you going to write about EDT for fat loss?î

As it turns out, EDT is perhaps the simplest and most effective training technique available for body composition training. I was recently talking to my colleague Alwyn Cosgrove, owner of Results Fitness Training in Newhall, California has been using EDT-inspired training programs to facilitate rapid losses in bodyfat with his clients for several months now. In fact, Alwyn claims an average loss of 2% bodyfat per month with no dietary changes at all. However, there is a price to be paid for quick results, and this program does exact a heavy tolló Cosgrove joking refers to it as ìRambo trainingó it’s not for wussies.î I agree, but at the same time, this is about as fun as hard work can be. Have a lookÖ

The Program

This EDT cycle is simple, brief and yet quite brutal. You’ll perform (3) 15-Minute ìPR Zonesî where you’ll attempt to accumulate as many total reps as possible and then improve upon that number every workout (see ìEDT Loading Parametersî for more details). Each and every workout you know how long it’ll last and you also know exactly what you need to accomplish. It’s that simple. Here’s your program, make exercise substitutions if equipment or injury restrictions warrant.

Monday

First PR Zone (15 Minutes)
A-1: Chins
A-2: Front Squat

Rest: 5 Minutes

Second PR Zone (15 Minutes)
A-1: Rows
A-2: DB Lunge

Rest: 5 Minutes

Third PR Zone (15 Minutes)
A-1: Overhead KB Press
A-2: Atomic Sit-Ups

Wednesday

First PR Zone (15 Minutes)
A-1: Dips
A-2: Barbell Rows

Rest: 5 Minutes

Second PR Zone (15 Minutes)
A-1: Back Squat
A-2: One Leg Deadlift

Rest: 5 Minutes

Third PR Zone (15 Minutes)
A-1: Flat Dumbbell Bench Press
A-2: Reverse Trunk Twist on Ball

Friday

First PR Zone (15 Minutes)
A-1: Deadlift
A-2: KB Push Press

Rest: 5 Minutes

Second PR Zone (15 Minutes)
A-1: Pull Ups
A-2: Ring Dips

Rest: 5 Minutes

Third PR Zone (15 Minutes)
A-1: Standing Lateral Raise
A-2: Paralette Pushups

COSGROVE: Note that you can also reduce the rest periods between PR zones thereby further increasing the density. I also prefer to have a bigger rep ìbuffer.î In regular EDT I allow 20% more reps before I increase the loads. In Fat loss EDT I don’t increase the loads until you perform 30% more reps. I think the higher volume helps with fat loss (this assumes a good load selection initially). Another rule I use is that the eccentric phase should be controlled, the concentric should be accelerative.

EDT Loading Parameters

For those not yet familiar with EDT’s unique loading parameters, here’s the nuts and bolts:

• Escalating Density Training is based on the concept of doing more and more work from workout to workout. Therefore, it’s critical that your exercise biomechanics (i.e., technique) is consistent on every workout. If you perform strict curls on one workout and loose form the next, you aren’t really doing more work (for the arms at least!)
  

• I recommend 10-15 minutes of light to moderate cardio, followed by 10-15 minutes of light stretching on ìoffî days for the purpose of promoting active recovery and reducing soreness.
  

• Each workout in this cycle consists of (3) PR Zones of 15-minutes duration separated by a short (5-minute) rest periods. In each PR Zone, you’ll generally perform two exercises, for a total of 3-4 exercises per workout.
  

• In each PR Zone, you’ll typically perform two antagonistic exercises in alternating fashion, back and forth, using the same weight for all sets, until the PR Zone has elapsed.
• After warming up the first exercise(s), select a load that approximates a 10RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.
  

• Sets/Reps/Rest Intervals: This is where EDT is truly unique. Most people will find it most productive to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to fewer reps per set and longer rest intervals as fatigue accumulates. As an example, you might begin by performing sets of 5 with very short (10-15 second) rests. As you begin to fatigue, you’ll increase your rest intervals as you drop down to sets of 4, then 2, and as the time limit approaches, you might crank out a few singles in an effort of accomplish as many repetitions as possible in the time allotted.
  

• NOTE: Do not perform early sets to failure, or even near failure. My recommended starting point is to do 1/2 of what is possible (e.g., 5 reps with a 10RM weight) at the beginning of the time frame. As the time limit approaches however, you’ll find yourself working at or near failure as you attempt to break your rep record.
  

• Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. As soon as you can increase the total number of reps by 20 percent or more, start the next workout with 5 percent more weight and start over. Similarly, if you manage to improve upon your last performance (for the same workout) by 40 percent, then you’ll increase your weights by 10 percent on the next workout.
  

PROGRESS ACCELERATION TIPS:

I like amino acids as the post workout meal – an hour later I have a shake with fiber when training for fat loss.

Aerobics: avoid like the plague – they cause you to lose muscle, and they help you to become more efficient at burning fat. So how would you like your fat burning machinery to get smaller and more efficient when you are trying to lose fat ? Thought so.

For the EXTREME RAMBO HARDCORE ADDICT: Do EDT using hybrid lifts – see below. Another very cool yet brutal tip is to do TWO 15 min periods in the workout but perform TWO EDT workouts per day. Brutal but it’ll carve you up.

First PR Zone (15 Minutes)
A1 Alternating max lunge
A2 Seated Cable Rows

Second PR Zone (15 Minutes)
B1 Step Up
B2 Push up-prone tuck combo

Third PR Zone (15 Minutes)
C1 DB Squat and Press
C2 Close Grip Pulldown

Day Two :

First PR Zone (15 Minutes)
A1 Bulgarian Split Squat
A2 Push Press

Second PR Zone (15 Minutes)
B1 SHELC
B2 Seated Row to neck

Second PR Zone (15 Minutes)
C1 Good morning squat hybrid
C2 Incline Db Press

Day Three :

First PR Zone (15 Minutes)
A1 Deadlift
A2 Pullover

Second PR Zone (15 Minutes)
B1 Lateral Lunge and touch
B2 Arnold Press

Third PR Zone (15 Minutes)
C1 DB Swiss Ball Crunch
C2 Bent Over DB Row

Fuel For EDT

To maximize the effectiveness of this EDT fat-loss program, employ the following nutritional strategies:

1) Reduce consumption of refined carbohydrate (breads, pastas, white rice, potatoes, grains, cakes, cookies, etc.) to a bare minimum, especially later in the day.

2) Virtually all meals should contain a fiber source, expect for post-workout meals, which should ideally be a fast-absorbing protein/carb shake. Check out a cool product called Fiber Smart. This is a unique, dietary fiber made from flax seeds and other top quality ingredients to support proper function and health. It also contains Acidophilus and Bifidus to promote a health bacterial balance and amino acids to support a healthy digestive lining.

2) Eat every 3 hours for a total of 5 to 6 meals per day. No exceptions. Schedule meals as if they were appointments with yourselfó because that’s what they really are when you think about it.

3) Calculate or estimate your lean body mass (total weight ñ fat weight) and eat one gram of animal-source protein per pound of lean bodyweight per day, divided into 5 or 6 meals. For an individual who weighs 200 pounds and is 15% body fat, this would mean 170 grams per day, which would equate to 5 meals containing 34 grams of protein per meal.

4) Hydrate! My recommended water intake is 60 percent of your bodyweight in pounds, converted to ounces, per day. For example, if you weigh 150 pounds, drink 90 ounces of water per day.

5) Watch out for ìhiddenî sources of fat and sodium such as various salad dressings and condiments.

6) Educate yourself on the caloric value of what you eat. If you’re not losing weight (fat) you’ll need to eat slightly less calories, and/or increase caloric expenditure (via exercise). There may be some trial and error at first as you learn more about how many calories you’ll need to create an energy deficit. COSGROVE: this is key. Violate this rule and you are toast.

7) Develop strategies to cope with difficult situations, such as family get-togethers and going out to eat. COSGROVE: Fast food? Yesó it’s called grilled chicken sandwich. Fries, no.

8) Virtually all breakfast cereals are to be avoidedó they almost always contain high levels of calories, sugar and non-existent protein and fiber contentó the worst possible type of food. COSGROVE: the only cereal you can have is oatmeal. Nothing else.

9) Some saturated fat is OK, but it’s easy to take in more than you realizeÖbe careful with salad dressings, condiments, grilled meats, fried foods, Chinese food, gravies, etc.

10) Stop analyzing everything to death and get down to basicsó it’s not that difficult to figure out how to eat right. Which brings us toÖ

11) Staley on ìsimplexity:î OK, let’s get down to brass tacks hereó EAT LESS! I’m often asked about the fat loss value of various foods like grapefruit, cider vinegar, etc. My patented response is ìAny food will make you lose weightó if you eat too little of it.î A little trick is in order hereó the next time you feel hungry, instead of giving in to it and feeling deprived, tell yourself ìOKó this is goodó it’s a sign that I’m doing the right thing.î Trick yourself into believing that being hungry is desirable.

12) Here’s what Cosgrove has to say about cheating:

• If you cheat: DO NOT, I repeat DO NOT change your next meal. I see many clients who overeat at one meal and then under eat at the next meal as a kind of ìpayback.î All you did now was screw up TWO meals.
  

• If you cheat: get right back on track. A lot of people think after cheatingó I’ve blown itó so I might as well REALLY blow it! Let me ask youó if you get a flat tire do you get out of your car and slash the other three? Hey, you have a flat tireó might as well have four, right?
  

13) Cosgrove on hunger: Hunger is a sign that your body is lacking in energy. At this point your body will use stored fat as a fuel source. It’s a good thing. While I agree with Dr. Eric Serrano that calories are not created equaló it’s tough to argue that eating less calories will cause anything other than weight loss. It’s the law of thermodynamics.

Learn more about EDT training at http://www.EDTSecrets.com