Escalating Density Training
Progressive overload Vs Genetic potential- Which one will win?
In recent months I’ve hit a plateau. My initial plan was to reach 100kg with 10% body fat within 2 years. Note: My body fat is nowhere near 10% otherwise I wouldn’t be writing this article!
Getting past the 100kg mark (so I can then cut down the fat to leave me at my target weight) is proving to be more of a challenge than I’d planned for. The progressive overload approach to training for almost 2 years seems to have stopped working. Are my genes stopping me from going any further? What’s the evidence?
Progressive overload means to consistently give the body more physical exertion it’s not used to, over a period of time. Genetic potential, in the physiological context, theoretically means that you can only achieve what your DNA has set out for you. E.g. A predetermined amount of fast twitch fibres, testosterone levels, set lever length etc.
I’ve planned to progressively overload my body for 2 years, and it worked up until a few months ago. Recently, there has been a lack of intensity so each workout has suffered due to lack of energy (16 hour day workaholic!), which could be the cause of the plateau. Therefore, it’s possible that I haven’t pushed myself hard enough to cause adaptations.
I recently aimed to change this worrying trend by training early mornings. The idea was based on believing I’d have more physical energy and more food energy an hour or so after breakfast. The intensity also increased due to trying EDT (escalating density training). The training system involves taking a period of time, in this case 20 minutes, and doing as many reps as possible of 2 superset exercises (at 10RM weight). Then having a short rest and doing another 20 minutes of 2 different superset exercises. The idea is to beat the previous reps score. When the increase is over 10%, it’s time to increase the weight.
But it’s not working. Is my 33 year old, 6’4″ ectomorphic (but full of fat) body telling me that regardless of how hard I push I won’t get the physique I want? I’ve always been quite skinny, my parents are thin, and I’ve been training for over 10 years. It’s scary to think that’s true.
So who wins? My body may not have much more capacity left to grow, but my programme is varied, I train regularly with as much intensity as possible and want to succeed in reaching my goal. I reckon it’s a draw for now, but I’ll try my best to get that extra-time goal for progressive overload!
Simon Bubb © 2010
About the Author
Simon is passionate about health and fitness and has invented The HUB for exercising lower leg muscles. He has specialised in Fitness Management, and health and fitness Lecturing.
Simon’s company Be A Better You Training provides the best personal trainer courses, fitness instructor courses, aerobics in the UK.
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A Complete Video Guide To Escalating Density Training DVD Escalating Density Training (EDT) dramatically improves the efficiency of weight training workouts through the application of “fatigue management techniques. while most other weight training systems stress pain, EDT is based on achieving improved performances. EDT workouts consist of 15-minute “PR (personal record) Zones” where trainees seek to perform gradually more and more work during the pre-d… |