How Much Should You Be Able To Bench By Weight EDT (Escalating Density Training)

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EDT (Escalating Density Training)

EDT was invented by renowned strength coach Charles Staley.

How this method differs from others, EDT is different as its emphasis is on training ‘density’ which is defined as the ratio of work to rest for a specific period of time.

EDT etiquette is quiet, easy to learn and implement. The individual’s workout is planned around a 15-minute time frame referred to as “PR zones” where the individual will rotate between two exercises, this usually involving antagonist or remote muscle groups (such as shoulder presses, bent over rows, or squats and chins).

The individual should choose a weight that they can complete ten reps with with good form and do multiple sets of three to five for as many sets as possible in each “PR zone”.

Keep rest breaks short between each set. The idea is to do as many total reps as possible within the PR zone. As long as multiple repetitions are performed with each workout, military press, your goal for the next EDT workout is to achieve a minimum of forty one repetitions, this in turn will increase a person’s power relative to the maximum number of pounds sent out.

An example of how power is worked on an EDT set can be seen below, as you can see the first set on this bench press is the individual’s max 10 rep set, while resting he drops the weight until he completes the workout. power he creates is taken as an average of the eight sets.

Bench press

You aim to get 8 reps in your set, you need to use a weight that is lighter than you could press for only 1 rep max.

8 reps at 150 lb bench press.

The solution is below

To get 8 reps with 150 lbs, you need to be able to generate 151 lbs of force on the eighth rep to complete it.

If you can’t generate 151lbs on the last rep, the bar remains stationary.

LAST rep, to move it you need to generate 151lbs of force…

As you fatigue through the sets, your power output will decrease with each set

150lbs bench press

Set 1-200 lbs of force

Set 2 193lbs of force

Set 3 185lbs of force

Set 4 177lbs of force

Set 5 169 lbs

Set 6 163 lbs

Set 7 157lbs

Set 8 151lbs

Average Force Generated – 174lbs

This may sound great since you have achieved your goal, which was to generate enough energy/power to lift the bar on the last set.

Here comes the scientific magic bit, if you rest between sets for a short period of time you become less tired and able to put out more power, statistics show using the above table as our tired sets, by sticking to the rests we produce greater lunge resulting in an average output on the above set of 189lb. The result means greater gains in size and strength.

TRIAL SET (Repeat for 8)

PR zone 1 (20 minutes)

Double military presses

Renegade Rows

Rest 5:00

PR zone 2 (15 minutes)

Reciprocating presses

Alternating rows

Rest 2:00

Windmills 2×5

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