Escalating Density Training: A Time Efficient Training Method

Escalating density training was developed in the 2000’s and is a training method that involves supersetting two exercises and completing as many sets as you can in a given time frame. The two exercises typically target antagonist muscle groups. One example would be pairing front squats with RDLs (i.e. video above). Each block of two exercises is called a “PR zone”. A typical PR zone will be about 15-20 minutes and rest between exercises is recommended to be 30-45 seconds. It is also suggested that you do 5-6 reps of each exercise and use the same weight for both movements. However, it is highly customizable and you can alter every aspect including exercise selection, rest time, rep amount, or total PR zone timeframe. One stricter part of EDT is that you should have a goal of hitting between 60-70 total reps during the course of your PR zone. This means the weight on the bar should be anywhere from 60-80% of your max. A good rule of thumb is to choose a weight you could do 12-15 reps with. If you hit less than 60 reps, it is suggested that you drop weight. A total EDT style workout would include two blocks of PR zones and then potentially a couple supplemental exercises at the end.

You can make EDT fit any need, but it would probably be best used to improve metabolic conditioning, anaerobic or aerobic conditioning, and hypertrophy. This type of training would likely be very useful for someone that has limited time and or equipment to work with as it provides a lot of bang for your buck. For example, if someone has a set of adjustable dumbbells they can do one PR zone of goblet squats and RDLs and a second PR zone of floor presses and bent over rows. This way they can get a solid session in, hitting the upper and lower body as well as challenging the cardiovascular system all in 30-40 minutes.

Example of an EDT style workout that can be done with just dumbbells:

Dynamic Warm Up

1. Walking Lunges x15 each

2. T-spine rotations x15 each

3. Bodyweight Squat x15

4. Hamstring scoops x15 each

5. Bear Crawl x 10 yds

PR Zone 1:

1. Goblet Squat x6

2. Dumbbell RDL x6

Alternate for 15 minutes

PR Zone 2:

1. Dumbbell Floor Press x6

2. Dumbbell Bent Over Row x6

Alternate for 15 minutes

Supplemental Set:

1. Deadbugs x12-15 per side

2. Prone superman holds x4-5 10 sec holds

3 sets

Dynamic Cool Down:

Same as warm up