Escalating Density Training

I am not one to follow the latest fad or fitness craze, but this training method by Charles Staley, board member of the International Sports Science Association, is something I just have to plug. I have been using his technique for 8 months, and the results I have seen have been nothing short of extraordinary.

For the busy professional, it is a simple and efficient method of resistance training that fits in well with a complicated work schedule. It emphasizes using compound movements in a restricted time period to greatly increase the intensity, volume and density of training without adding hours to your fitness regimen. On a personal note, it has helped me lose 25 pounds of fat since January 2005, and my fitness level has never been better. You can understand why I am such a fan!

Staley does not believe that training for hours and hours using multiple sets on multiple machines to absolute failure is ideal. In contrast, he promotes routines that maximize efforts in 30-60 minute workouts just 3-4 times per week. Even the most time-challenged person can find 2-4 hours a week to better their health. However, his methods do require discipline, concentration and detailed record keeping. It requires a solid committment!

Staley pushes the concept of working in PR (Personal Record) zones where the goal is to accomplish more work in each workout session within the same time period. For example, instead of doing three chest exercises (bench press, dumbbell flyes and pec dec machine) by performing three sets of 10 repetitions (3x10) on each, he recommends doing as many multiple sets of two antagonistic, compound movements in a 15 minute period as possible.

The weight that is used is usually what you could comfortably lift 10 times (your 10 rep maximum or 10RM). However, you only do five reps before moving to the antagonistic exercise and complete another five reps. Rest periods are kept to a minimum, and strict form must be maintained. Thus, over the course of the 15 minute period, the number of reps may decrease and the rest period may increase to maintain proper form.

In the end, you record how much weight you lifted for how many total reps in 15 minutes. The goal is to do at least one more rep in 15 minutes than you did during your last session. This indicates more work done in the same period of time, and, thus, improvement!

This may sound complicated, but it is actually quite simple. Antagonistic exercise pairings are those that involve muscle groups that have either the complete opposite or non-related function (e.g., bench press/lat pulldown or bicep curl/tricep extensions). If you carefully keep records of your workout during the session, the pattern becomes clear. A sample workout session is listed below:

Session 1 (Monday)
Warmup on stationary bike: 15 minutes

PR Zone 1
Bench Press: 5 reps with weight you can do 10 times (5 x 10RM) in perfect form
10 second rest
Lat Pulldown: 5 x 10RM
30 second rest
Repeat as many times as possible for 15 minutes.
At end of the 15 minute period, count up the number of total reps accomplished.
Wait 3 minutes before starting next PR Zone.

PR Zone 2
Straight Bar Bicep Curl: 5 x 10RM
10 second rest
Overhead Dumbbell Tricep Extension: 5 x 10RM
30 second rest
Repeat as many times as possible for 15 minutes.
At end of the 15 minute period, count up the number of total reps accomplished.

Cooldown for 10 minutes on cardio equipment, stretch for 10 minutes...and that's it!

In just 60 minutes, you will have achieved what it takes traditional training hours to do. As mentioned before, you might need to decrease the reps and increase the rest interval between exercises as you become fatigued. However, once you increase the number of reps by 20% in the same time period, it will be time to raise the weight by 5% for the next session. This same protocol would be used for your lower body on Wednesday. By altenating these sessions back and forth, you can get great results in just 3-4 alternating days per week of training.

The key is intensity. You must constantly be trying to break your own personal record for work in 15 minutes to get results. However, this method maximizes reults and safety while minimizing the time required. Try it for the next 8 weeks, and you will see the difference!