Escalating Density Training Revisited

Back in the mid-2000s trainer Charles Staley developed a very simple yet brutal
method of training: EDT or Escalating Density Training. This type of training is based in
principle on pairing movements in superset fashion, under a rigid time limitation.
The major premise is to take two movements grouped together, called PR Zones,
where you are basically doing each movement for a relatively low number of reps (4-6),
resting about 30-45 seconds, and then doing another 4-6 reps with the second
movement, and then, rest 30-45 seconds, etc, on and on for 15-20 minutes.
Each of these 15-20 minute blocks is called a PR zone. The idea here is not to count sets
and reps so much, but more so the total number of reps done on each movement in the
given time frame, either 15-20 minutes of your choosing. According to Staley, you
typically should choose a weight that is about 80% of your 1RM so poundage where
you could get approximately 10 reps (if you were going to failure).
You have a lot of flexibility with this type of training as you get to choose the
parameters (sets, reps, rest) based on whats best for you. What is a must with this
system is that you choose two antagonistic or opposing exercises within a strictly timed
15-20 minute time frame again called the PR Zone. How you choose the two
movements depends on your goals.
Another thing that is a rigid rule of EDT training is to shoot for an aggregate total of
about 60-70 reps per PR. So, if I were doing bench press and dumbbell row, I would be
aiming for about 30-35 reps of each over a 15-minute period. If you miss this total rep
range of 60-70 reps by more than 20 reps, lower your weight 5% or so.
The beauty of EDT training is that the possibilities are endless. You can use it to improve
conditioning, strength, mass, and even as a metcon type workout to get your
metabolism working more efficiently. If I were training someone whos goal was fat loss,
someone with a sluggish metabolism, etc, I would choose two movements that deal
with muscle groups which are not topographically related, ie, front squats and incline
press, or lunges and bent rows. Another one would be to combine something like
farmers walks or walking lunges, as the second exercise to something like snatch-grip
or trap bar deadlifts.

If the goal is gaining slabs of muscle, then pairing chest and back exercises, like bench
press/dumbbell rows, incline press/supported rows or dips/chins would be the approach
I would use.
Quoting Charles Staley on exercise pairings:
Here are some antagonistic pairings that have stood the test of time over the past 5
years of experimentation:

Upper Body:

BenchPress/Chins
LowCableRow/BarbellMilitaryPress
LatPulldown/TricepsPushdown
CloseGripBenchPress/BentRows
StandingBarbellCurl/LyingDumbbellTricepsExtension
FloorPress/ReverseGripCleans
PushUp/PullUp
LateralRaise/CableArmAdduction
StraightArmPulldown/PlateRaise

Lower Body:

LegExtension/LegCurl
FrontSquat/BackExtension
SeatedCalfRaise/TibealisCurl
HipAbduction/HipAdduction

Full Body:

BackSquat/Chins
FrontSquat/Dips
Deadlift/FloorPress
OverheadSquat/CleanPull
MuscleUp/PowerClean
BackExtension/BallCrunch

Putting It All Together:

What follows is a simple but effective routine for mass construction. One day its
squat/bench/row and the other its deadlift/OHP/chins. Were going to take that old basic
strength routine and modify it with more of a focus on conditioning and hypertrophy.
Here hit each PR (group of movements) for 15 minutes each, striving for a total of 60
reps total for both exercises. Again, using the first two as an example, you would be
looking at 30-35 reps of bench and 30-35 reps of DB rows within 15 minutesRest days
are up to you and your recovery.
Here is the way it would look:

Day One
PR 1

A1:BenchPress
A2:OneArmDumbbellRow

PR 2

B1:BackSquat
B-2: Stiff-Leg Deadlift
supplement: Barbell curls 412

Day Two
PR 1

A1:Deadlift
A2:Chins

PR 2

B1:OverheadPress
B2:FrontSquat
supplement: Standing Triceps Extensions (aka French Press)

Extra: Some More Exercise Pairings

Squat/Incline Bench
Lunges/BB Row
Deadlift/Overhead Press
Squat/Row
Deadlift Or Snatch/DB Overhead Press
Squat/Any Chest Press
Any Chest Press/Rows

Chins or Pullups/Overhead Press

Lunges/Any Upper Body