Escalating Density Training

Results 1 to 22 of 22
  1. #1
    Fueled by Testosterone
    MODERATOR
    CowPimp's Avatar


    Join Date
    Jan 2004
    Location
    Silver Spring, MD
    Posts
    15,929
    Rep Points
    16817091

    Escalating Density Training

    I was just curious if anyone had experiences with escalating density training, and if so, specifically what you noted.

    I never really looked into it much before, but I was reading through some of Charles Staley's articles on T-Nation this morning and thought it seemed like an interesting concept. It's a little bit different than what I had envisioned. Sounds like it's pretty high volume, but I kind of like the concept. I'm thinking about giving it a go in a month or two when I decide to increase calories once again.
    The only time it's bad to feel the burn is when you're peeing...

    CowPimp Likes Iron - My Journal
    1RM Videos

  2. #2
    Registered User


    Join Date
    May 2005
    Posts
    12,542
    Rep Points
    15370977

    Do you have a link that explanes it
    I highly recommend all IronMagLabs supplements!
    www.ironmaglabs.com

  3. #3
    Fueled by Testosterone
    MODERATOR
    CowPimp's Avatar


    Join Date
    Jan 2004
    Location
    Silver Spring, MD
    Posts
    15,929
    Rep Points
    16817091

    http://www.t-nation.com/readTopic.do?id=459765

    That's the basic idea. I would make some modifications probably, like incorporating unloading phases, possibly fluctuating intensity throughout, maybe incorporate some strength and power training at least at a maintenance level, etc. The premise is simple though. Do more work in the same allotted period of time.
    The only time it's bad to feel the burn is when you're peeing...

    CowPimp Likes Iron - My Journal
    1RM Videos

  4. #4
    Patrick
    ELITE MEMBER
    P-funk's Avatar


    Join Date
    Dec 2002
    Location
    AZ
    Posts
    31,713
    Rep Points
    15139848

    it is basically just a program that makes sure you perform progressive overload....do more then you did last time.

    You already do this now!

    If you look at my journal, with the tri-sets, it is the same thing.

    it is really nothing new, that you don't already do.


    Staley is a pretty smart dude. I have one of his e-books (haven't had time to read it because of school). If you want it let me know and I will send it your way.
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  5. #5
    Fueled by Testosterone
    MODERATOR
    CowPimp's Avatar


    Join Date
    Jan 2004
    Location
    Silver Spring, MD
    Posts
    15,929
    Rep Points
    16817091

    Quote Originally Posted by P-funk View Post
    it is basically just a program that makes sure you perform progressive overload....do more then you did last time.

    You already do this now!

    If you look at my journal, with the tri-sets, it is the same thing.

    it is really nothing new, that you don't already do.


    Staley is a pretty smart dude. I have one of his e-books (haven't had time to read it because of school). If you want it let me know and I will send it your way.
    I do aim to increase my workloads, certainly. However, it seems like this method has its advantages. The particular paramters he uses seem like a good way to allow for a very high volume of total work while minimizing neural fatigue. Also, in his latest article about adapting EDT to gaining strength, he touts improved peak force development throughout a great portion of the work performed via the inclusion of compensatory acceleration. This seemed intriguing to me.

    Anyway, I might give his parameters a go in the not too distant future. It also seems like a fun way to train, which is important.

    Yeah, and if you want to pass me that e-book I would appreciate it. I still haven't read everything you have sent me already, but I at least got through the CES manuals thus far, heh.
    The only time it's bad to feel the burn is when you're peeing...

    CowPimp Likes Iron - My Journal
    1RM Videos

  6. #6
    Patrick
    ELITE MEMBER
    P-funk's Avatar


    Join Date
    Dec 2002
    Location
    AZ
    Posts
    31,713
    Rep Points
    15139848

    yea, it does seem fun.

    where is the new article talking about CAT?

    I will send the book now.
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  7. #7
    UNLEASH THE BEAST
    ELITE MEMBER
    Rocco32's Avatar


    Join Date
    Mar 2003
    Gender
    Male
    Location
    Hagerstown, MD
    Posts
    22,321
    Rep Points
    12478879

    I'm not sure if this is the same thing, but here's an article from Chris talking about Gironda's Density Training. You have to scroll down a bit to get to some of it. Seems like a WHOLE lot of volume to me.

    http://www.t-nation.com/readTopic.do?id=1100725
    I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

  8. #8
    Registered User


    Join Date
    Nov 2005
    Gender
    Male
    Location
    PA
    Posts
    237
    Rep Points
    10

    I have tried this type of training, and recommend it if you've never done it. I keep my rest intervals at 30 seconds between sets.

    As far at the volume, you just need to adjust it accordingly, i have used 8x3, 5x5, 6x6, 4x8, 3x8, 4x12, etc. ...just depends what you like best, i always keep the weight the same for every set too. You have to lighten the load a little due to shorter rest periods, but once your body adjusts to the shorter R.I. your strength comes back quick...at least it did for me. I prefer this style mainly because your in and out of the gym pretty quick, and it can be hard as balls when your doing squats or deads.

  9. #9
    Registered User
    Richie1888's Avatar


    Join Date
    Jun 2006
    Posts
    1,285
    Rep Points
    737152

    i read the one rocco did his idea was just doing as much as u could in as short a period of time ie very little recovery, but i think u mean something different pimp
    When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

  10. #10
    Fueled by Testosterone
    MODERATOR
    CowPimp's Avatar


    Join Date
    Jan 2004
    Location
    Silver Spring, MD
    Posts
    15,929
    Rep Points
    16817091

    The article is on the front page of T-Nation right now, but here's the link:
    http://www.t-nation.com/readTopic.do?id=1297016

    Scroll down to the section titled "Force Measurement During 1 Set Of 10 Reps..."
    The only time it's bad to feel the burn is when you're peeing...

    CowPimp Likes Iron - My Journal
    1RM Videos

  11. #11
    Fueled by Testosterone
    MODERATOR
    CowPimp's Avatar


    Join Date
    Jan 2004
    Location
    Silver Spring, MD
    Posts
    15,929
    Rep Points
    16817091

    Quote Originally Posted by Rocco32 View Post
    I'm not sure if this is the same thing, but here's an article from Chris talking about Gironda's Density Training. You have to scroll down a bit to get to some of it. Seems like a WHOLE lot of volume to me.

    http://www.t-nation.com/readTopic.do?id=1100725
    Staley isn't advocating quite as much volume as Gironda I don't believe. Some items are different, but a similar idea: more work in less time.
    The only time it's bad to feel the burn is when you're peeing...

    CowPimp Likes Iron - My Journal
    1RM Videos

  12. #12
    Fueled by Testosterone
    MODERATOR
    CowPimp's Avatar


    Join Date
    Jan 2004
    Location
    Silver Spring, MD
    Posts
    15,929
    Rep Points
    16817091

    Quote Originally Posted by LoadedBats View Post
    I have tried this type of training, and recommend it if you've never done it. I keep my rest intervals at 30 seconds between sets.

    As far at the volume, you just need to adjust it accordingly, i have used 8x3, 5x5, 6x6, 4x8, 3x8, 4x12, etc. ...just depends what you like best, i always keep the weight the same for every set too. You have to lighten the load a little due to shorter rest periods, but once your body adjusts to the shorter R.I. your strength comes back quick...at least it did for me. I prefer this style mainly because your in and out of the gym pretty quick, and it can be hard as balls when your doing squats or deads.
    His idea is a little different. There are no particular set/rep parameters. He says do as many repetitions as possible in the allotted time, that's the only paramter. He gives a guideline for a starting point though: take your 10-12RM and do 5 repetitions per set to start.
    The only time it's bad to feel the burn is when you're peeing...

    CowPimp Likes Iron - My Journal
    1RM Videos

  13. #13
    Registered User


    Join Date
    Nov 2005
    Gender
    Male
    Location
    PA
    Posts
    237
    Rep Points
    10

    Quote Originally Posted by CowPimp View Post
    His idea is a little different. There are no particular set/rep parameters. He says do as many repetitions as possible in the allotted time, that's the only paramter. He gives a guideline for a starting point though: take your 10-12RM and do 5 repetitions per set to start.
    Ahh I gotcha. I sorta skimmed that t-nation article. Either way, I do like the idea of keeping the R.I. down/more work less time theory. THis kind of training is nice if your on a tight schedule.

  14. #14
    Patrick
    ELITE MEMBER
    P-funk's Avatar


    Join Date
    Dec 2002
    Location
    AZ
    Posts
    31,713
    Rep Points
    15139848

    Don't know if you saw this Pimp, but it is the latest installment to the EDT template:

    new staley article
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  15. #15
    Fueled by Testosterone
    MODERATOR
    CowPimp's Avatar


    Join Date
    Jan 2004
    Location
    Silver Spring, MD
    Posts
    15,929
    Rep Points
    16817091

    Quote Originally Posted by P-funk View Post
    Don't know if you saw this Pimp, but it is the latest installment to the EDT template:

    new staley article
    Yeah, that's the link I posted for you a few posts back, heh. I really like some of the ideas, like doing a high volume of singles/doubles with 85-90% of your 1RM and a solid bout of rest in between each. Seems like a great way to maintain force output, help regulate proper form into the later repetitions, and minimize fatigue as much as possible.

    This actually uses concepts I was considering implementing into my program a while ago. I was thinking about deadlifting 9 sets of singles instead of 3 sets of triples with 90%. Dunno why I passed up giving it a try. I think I want to next go around.
    The only time it's bad to feel the burn is when you're peeing...

    CowPimp Likes Iron - My Journal
    1RM Videos

  16. #16
    Patrick
    ELITE MEMBER
    P-funk's Avatar


    Join Date
    Dec 2002
    Location
    AZ
    Posts
    31,713
    Rep Points
    15139848

    oh, I missed that one. I only saw the old article, ESD training.
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  17. #17
    UNLEASH THE BEAST
    ELITE MEMBER
    Rocco32's Avatar


    Join Date
    Mar 2003
    Gender
    Male
    Location
    Hagerstown, MD
    Posts
    22,321
    Rep Points
    12478879

    I really liked the first link Cow, but there are no exercises for delts or traps. What if delts are a weak point?
    I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

  18. #18
    Patrick
    ELITE MEMBER
    P-funk's Avatar


    Join Date
    Dec 2002
    Location
    AZ
    Posts
    31,713
    Rep Points
    15139848

    you can pick whatever exercises you want. he just gave one example. also, the incline press really hits the delts pretty hard (depending on the level of incline).
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  19. #19
    UNLEASH THE BEAST
    ELITE MEMBER
    Rocco32's Avatar


    Join Date
    Mar 2003
    Gender
    Male
    Location
    Hagerstown, MD
    Posts
    22,321
    Rep Points
    12478879

    Quote Originally Posted by P-funk View Post
    you can pick whatever exercises you want. he just gave one example. also, the incline press really hits the delts pretty hard (depending on the level of incline).
    Thanks P!
    I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

  20. #20
    UNLEASH THE BEAST
    ELITE MEMBER
    Rocco32's Avatar


    Join Date
    Mar 2003
    Gender
    Male
    Location
    Hagerstown, MD
    Posts
    22,321
    Rep Points
    12478879

    Do you think it would be plausible to add an extra day with Delts and Traps. You could do 2 on 1 off and keep rotating.
    I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

  21. #21
    Patrick
    ELITE MEMBER
    P-funk's Avatar


    Join Date
    Dec 2002
    Location
    AZ
    Posts
    31,713
    Rep Points
    15139848

    Quote Originally Posted by Rocco32 View Post
    Do you think it would be plausible to add an extra day with Delts and Traps. You could do 2 on 1 off and keep rotating.
    just change one day to vertical movements and one day to horizontal movements.
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  22. #22
    Fueled by Testosterone
    MODERATOR
    CowPimp's Avatar


    Join Date
    Jan 2004
    Location
    Silver Spring, MD
    Posts
    15,929
    Rep Points
    16817091

    I think there are plenty of ways to manipulate the basic idea. If I did it, I would probably do a full body program.
    The only time it's bad to feel the burn is when you're peeing...

    CowPimp Likes Iron - My Journal
    1RM Videos

Similar Threads

  1. Density Giant Set Training
    By joesmooth20 in forum Training
    Replies: 0
    Last Post: 12-18-2011, 10:59 AM
  2. density
    By Richie1888 in forum Training
    Replies: 7
    Last Post: 10-25-2006, 03:10 PM
  3. Density Training (revisited)
    By DOMS in forum Training
    Replies: 22
    Last Post: 08-06-2005, 04:49 PM
  4. Density Training...
    By DOMS in forum Training
    Replies: 28
    Last Post: 02-25-2005, 12:47 PM
  5. Escalating Density Training
    By Bear in forum Training
    Replies: 18
    Last Post: 03-01-2003, 01:49 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
-->