Program: SDA3 - Escalating Density Training

After the success of the last program i posted here (Fullbody Texas Method) i thought i'd come back with another of my favourite training methods. Hopefully this program will get the people who tried Texas Method even more of the results they want!

Because this program isn't really that traditional, most of my explanation is in regular paragraphs so please read carefully. I've also included a sample program at the end just in case you miss something!

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Split - Upper/Lower 3x Week
Progression -Linear Progression
Length - 4-8 Weeks
Level - Intermediate/Advanced
Goals - Muscular Endurance/Hypertrophy/General Fitness

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Introduction

Where most programs focus on increasing the amount of weight you are doing, or to add an extra set or rep onto your sets every now and again, escalating density training (EDT) focuses on achieving the latter consistently throughout the life of the program.

It's a volume-focused protocol that pushes the trainee to continually perform a greater number of repetitions in an allotted time-period. The intensity level remains constant throughout the program, but the volume-per-time increases.

The setup itself takes the form of two antagonistic supersets (training 2 opposite movements) per training session. Each of these supersets lasts 15 minutes in which the trainee will perform each of the movements alternately with as much or as little rest after each set as necessary in order to stave off concentric failure.

At the end of the 15 minutes, the number of reps performed for each movement are counted, and this is the target to surpass in the next non-unload session.

There is a 10 minute rest interval between each superset.


Split

This is a three days a week split spread out over two weeks, with an active recovery day each week. Training days can be changed to fit schedule, but be sure to leave adequate rest between training sessions for optimal recovery.

Mon - Upper
Tue - Rest
Wed - Lower
Thur - Rest
Fri - Upper Unload + Accessory + Cardiovascular + Grip
Sat - Rest
Sun - Rest

Mon - Lower
Tue - Rest
Wed - Upper
Thur - Rest
Fri - Lower Unload + Accessory + Cardiovascular + Grip
Sat - Rest
Sun - Rest


Exercise Selection

The supersets will utilize the same 'Focus' movements each session, and on the unload days accessory work may be performed if needed.

The intensity of these focus movements should be your 12RM (or bodyweight maximum), and the amount of reps per set should be equal to this value halved, minus 1 rep. So if im using my 12RM, each set i perform would have a maximum of 5 reps.

Remember, the aim here is to perform as many reps as possible, not to fatigue the muscles in the usual way. We are not trying to lift heavy, we're trying to lift many times! This rough calculation of reps per set is just a guideline, if you think you can push out 7 reps on your last set before the time runs out - go for it!

Accessory work should be in a relatively high rep range, around 14-20 reps over 1-2 sets.

Upper Body:

Focus Movements (x4 Movements) -
Superset 1:
Pullups, Chinups, Lat Pulldowns, Face Pulls
+
Dips, Overhead Press, Shoulder Press, Arnold Press

Superset 2:
Dumbell Bench Press, Pushups, Floor Press, Decline Press
+
Bent Over Rows, Supine Rows, Dumbell Rows, T-Bar Rows

Accessory Movements (x1-2 Movements) -
Bicep Curl Variation
Shrugs
Reverse Flys
Chest Flys
Lateral Raises
Skullcrushers
Etc.

Lower Body:

Focus Movements (x4 Movements) -
Superset 1:
Back Squats, Leg Press, Front Squats
+
Deadlifts, Good Mornings, RDLs

Superset 2:
Single Leg RDLs, Hyperextensions, Glute Ham Raises
+
Goblet Squats, Lunges, Step Ups

Accessory Movements (x1-2 Movements) -
Calve Raises
Leg Extensions
Leg Curls
Lying Leg Curls
Etc.


Unload Sessions

During the unload sessions, the time taken for each superset and the rest in between them is halved, and the target number of reps is roughly a quarter of what you achieved in your last session. This should not fatigue you a great deal, as the unload sessions are meant as a form of active recovery and to provide an opportunity to train other areas like Cardio and Grip.

Core Work

Core stability and abdominal work should be performed either before or after each session. Choose a stability movement such as planks or supermans and a more traditional movement such as crunches or leg raises, and perform both to your ability. 1-3 Sets of each movement should suffice.

Grip Work

Grip training should be performed on unload days over two movements. Choose a variety of movements such as Static Holds, Wrist Curls, Gripper Training, Monkey Hangs etc. 1-4 Sets per movement should suffice.

Warmups/Warmdowns

Warmups should consist of dynamic stretches and ballistic exercises, warmdowns should consist of static stretching. Aim for ten to fifteen minutes per warmup/warmdown covering all major joints and muscles.

Cardiovascular Exercise

On the unload days cardio should be performed as a form of active recovery. This should be relatively low intensity, aiming for somewhere between 10-30 minutes. Depending on your fitness level and recovery ability, higher intensity protocols can also be performed if necessary. Always train higher intensity protocols first.

Sample Program

Because this program is very different to a lot of other things people may have tried, i've included a sample program to highlight the key points i have made in the above article. Bear in mind this is just a sample and you should tailor your own program to your specific needs.

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Upper Body
15:00 Superset:
1a) Pullups @ BW x 5 Rep Sets (My BW max is 12 Reps)
1b) Dips @ BW x 6 Rep Sets (My BW max is 14 Reps)

Reps Achieved =
Pullups - 10 Sets of 5 = 50 Reps
Dips - 8 Sets of 6 = 48 Reps

(10:00 RI)

15:00 Superset:
2a) Bench Press @ 12RM x 5 Rep Sets
2b) Bent Over Rows @ 12RM x 5 Rep Sets

Reps Achieved =
Bench - 12 Sets of 5 = 60 Reps
Rows - 11 Sets of 5 = 55 Reps

Lower Body
15:00 Superset:
1a) Squats @ 12RM x 5 Rep Sets
1b) Deadlifts @ 12RM x 5 Rep Sets

Reps Achieved =
Squats - 9 Sets of 5 = 45 Reps
Deads - 8 Sets of 5 = 40 Reps

(10:00 RI)

15:00 Superset:
2a) Hyperextensions @ 12RM x 5 Rep Sets
2b) Step Ups @ 12RM x 5 Rep Sets

Reps Achieved =
Hypers - 14 Sets of 5 = 70 Reps
Step Ups - 6 Sets of 5 = 30 Reps

Upper Body Unload
7:30 Superset:
1a) Pullups @ BW x 5 Rep Sets (My BW max is 12 Reps)
1b) Dips @ BW x 6 Rep Sets (My BW max is 14 Reps)

Reps Achieved =
Pullups - 2 Sets of 5 + 1 Set of 3 = 13 Reps
Dips - 2 Sets of 6 = 12 Reps

(5:00 RI)

7:30 Superset:
2a) Bench Press @ 12RM x 5 Rep Sets
2b) Bent Over Rows @ 12RM x 5 Rep Sets

Reps Achieved =
Bench - 3 Sets of 5 = 15 Reps
Rows - 3 Sets of 6 = 18 Reps

3) Preacher Curls - 2x20 @ 20RM (1:00 RI)

4) Chest Flys - 2x16 @ 16RM (1:00 RI)

5) Static Holds - 3x30sec (1:00 RI)

6) HIIT Cardio (Work/Rest) @ 80% Intensity
8sec/12sec
10sec/15sec
20sec/20sec
30sec/30sec
10sec/20sec

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Conclusion

I know this program looks weird as hell, but its also one of the most challenging protocols i've ever undertaken. The results i gained reflected the amount of effort i put into it, and 6 weeks of pushing out 3 or 4 extra reps each time really increased my fitness levels and produced some pretty sizable muscle gains also.

If you're looking for something completely different, take a look outside the regular training variables and give Escalating Density Training a try. You wont be dissapointed.

Train safe, guys 'n gals.

-Gaz


Further Reading

My version of EDT was heavily based off an already great template by author Charles Staley. Like most things, i sure as hell didnt come up with this, just modified it a little to suit me. To find out more about EDT and beyond, take a look at these links:

http://www.t-nation.com/article/bodybuilding/escalating_density_training&cr=

http://www.t-nation.com/article/bodybuilding/escalating_density_training_phase_2&cr=

http://www.t-nation.com/article/bodybuilding/compound_edt&cr=