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InvisibleHuehuecoyotl
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Registered: 06/13/04
Posts: 10,685
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Escalating Density Traing
    #7836020 - 01/05/08 03:14 PM (16 years, 27 days ago)

I have discovered a new type of weight training which gives very large gains in a short period of time. The idea is two work muscles that are opposed. When working one muscle the opposing one is not in use. So short 5 rep sets alternating between two different exercises allows one to do a phenomenal amount of work without taking a break. One alternates between these two exercises for 15 minutes while keeping track of their sets. The next day that this group of exercises is done one tries to beat their previous record. It is very intense, but gains are seen within a couple of workout sessions. One is also forced to keep track of all of their workouts so gains are well documented. It is definitely worth trying if you want to cut fat and build muscle quickly.
http://www.t-nation.com/readTopic.do?id=459765


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"A warrior is a hunter. He calculates everything. That's control. Once his calculations are over, he acts. He lets go. That's abandon. A warrior is not a leaf at the mercy of the wind. No one can push him; no one can make him do things against himself or against his better judgment. A warrior is tuned to survive, and he survives in the best of all possible fashions." ― Carlos Castaneda


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InvisibleVeritas
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Registered: 04/15/05
Posts: 11,089
Re: Escalating Density Traing [Re: Huehuecoyotl]
    #7836894 - 01/05/08 06:57 PM (16 years, 27 days ago)

I don't think that this technique is new.  We covered this in my college Co-Ed Strength Training class back in 1990.  :shrug:

It is a very effective way to experience gains in a brief period of time.  I used "Supersets" (as my instructor called this technique) for a total 6 of the 12 weeks of our class, and was able to nearly double my one-time bench press, and more than double my repetitive bench press.  This technique also increased my visible muscularity enough for people who saw me every day to comment on it.

:thumbup:

My instructor recommended using Superset training for no more than 4 weeks at a time, to be alternated with traditional sets or a split (upper/lower) routine for 2-3 weeks.  She said that this was the best way to maximize gains without risking injury.


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InvisibleHuehuecoyotl
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Re: Escalating Density Traing [Re: Veritas]
    #7837118 - 01/05/08 08:08 PM (16 years, 27 days ago)

That is very correct. The promoter of EDT says
Quote:

In fact, let me be the first to say that there is absolutely NOTHING new here.



The idea it is based on is not new, BUT it is new to me. My past weight training was based on the standard set rest pattern...do three sets with rests in between and move on to the next exercise. The idea of filling ones workout time completely without any rests is very efficient. One calculates the total amount of work done by multiplying sets by reps by weight. If one sets a time limit and constantly forces their self to beat the total amount of work for the last session then progress is made. There is no guessing or feeling ones way. It is concrete. For instance on concentration curls my original amount of work in 15 minutes(3 weeks ago) was 3750 pounds. Today it was 6000 pounds in 15 minutes. This demonstrates that I have almost doubled my weight capacity in a mere 3 weeks on this exercise. I show similar advancement on all of the exercises I do. It is recommended with EDT that every 8 weeks one takes 1 to 2 weeks off.


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"A warrior is a hunter. He calculates everything. That's control. Once his calculations are over, he acts. He lets go. That's abandon. A warrior is not a leaf at the mercy of the wind. No one can push him; no one can make him do things against himself or against his better judgment. A warrior is tuned to survive, and he survives in the best of all possible fashions." ― Carlos Castaneda


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Offlineorigami.octopus
Mycoporn fanaticin training


Registered: 11/17/07
Posts: 256
Last seen: 15 years, 9 months
Re: Escalating Density Traing [Re: Huehuecoyotl]
    #7837853 - 01/05/08 11:57 PM (16 years, 27 days ago)

nice. i'll give it a try


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I like to look at mushrooms the way most people like to look at flowers.

this is an amazing game
http://www.kongregate.com/games/customlogic/sprout


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InvisibleHuehuecoyotl
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Registered: 06/13/04
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Re: Escalating Density Traing [Re: origami.octopus]
    #7838823 - 01/06/08 10:52 AM (16 years, 26 days ago)
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Here is a book that applies it to the arms. I am using this to test it. If you really like it I recommend Muscle Logic by Charles Staley.


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"A warrior is a hunter. He calculates everything. That's control. Once his calculations are over, he acts. He lets go. That's abandon. A warrior is not a leaf at the mercy of the wind. No one can push him; no one can make him do things against himself or against his better judgment. A warrior is tuned to survive, and he survives in the best of all possible fashions." ― Carlos Castaneda


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