Density training and escalated density training

corribdude

Anyone have experience of these types of training? Basically from what I read with density training, you take the desired amount of reps you want to achieve at a particular weight, for example 12, double it - 24, then knock out 12 sets of 2 reps in 12 minutes. Then you decrease the sets but increase the reps every session/week.

12 sets of 2 reps in 12 mins
8 sets of 3 reps in 8 mins
6 sets of 4 reps in 6 mins
5 sets of 5 reps in 5 mins
4 sets of 6 reps in 4 mins
3 sets of 8 reps in 3 mins
1 sets of 12 reps

Is this an effective method of training? I was thinking of using it to overcome a sticking point in my bench.


Escalated density training is picking two exericses for opposing body parts and doing as many sets/reps as you can in 15 minutes and then trying to beat that amount the following session. You increase the weight when you can do 20% more reps than when you started. I was thinking of using this for assistance stuff so I'd combine dips/barbell curls and skullcrushers/rows for example.

amazingemmet

Training density is basically trying to do more work in less time at its simplest, edt is density training but you're trying to increase the amount of work you do each work.

Personally I think its good for conditioning and fat loss but not really that applicable for strength increases

edges

Density training is good, but is best used for a specialisation program. I used it for pullups a while back and was happy with the results.

EDT on the other hand is first class. A few of my clients would agree. Tweak the weight, rep and rest accordingly to meet your goals.

As Emmet says it can be graet for conditioning and fat loss, but with the right parameters does build strength, although, I do agree, there are better strength programs.