ESCALATING
DENSITY TRAINING REVISITED
After using Charles Staley’s
Escalating Density Training for a couple of weeks, I have a suggestion or two
for some small modifications.
I don’t like making many
modifications to programs unless they become absolutely necessary. But for some
of you, these little tweaks may help.
First, if you are able to
schedule your workouts during slow periods at you gym, have a complete home gym
or work out in a smaller private gym where most people there will understand
how programs like this work, I wouldn’t change a thing. This program will work. So stick with it.
However, if you are stuck
with working out in a big box gym along with a lot of newbies and little old
ladies (and gentlemen), the other members might not understand. Or, if like me,
you work out in more than one gym, you’re going to run into some logistics
problems.
One of the benefits of Coach
Staley’s program is called “reciprocal
innervation”.
That simply means that by
doing supersets with antagonistic pairs the muscle not being worked at the time
is actually recovering faster than it would if you were simply resting. That’s
because the inactive muscle is forced to totally relax while the opposing
muscle is being worked.
You don’t want to lose the
benefits of reciprocal innervation. But
you also don’t want to get stressed because you feel like an equipment hog and
have a line of people staring at you with arms crossed and feet tapping while
you’re on piece of equipment for20 minutes.
Rather than scrapping a very
good protocol, I’d rather see you make some minor modifications.
One suggestion; Stick to the
program as described when possible. When necessary, switch to 8-10 minutes
doing maximum reps for one of the exercises then switch to the antagonist
muscle for 8-10 minutes Instead of supersets. Not as effective as supersets but
gets the job done.
Let me hear from you in the
comments below or email me if come up with other suggestions.
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