High Density Training vs. High Intensity Training

Summary

This video explores the debate between muscle density and intensity in training. It delves into two distinct methods: Escalating Density Training (EDT) and High-Intensity Training (HIT), comparing their principles, exercises, and recommended practices. The video concludes that while EDT is ideal for athletes and beginners for its volume emphasis, HIT is better suited for bodybuilders and advanced lifters due to its focus on intensity and efficiency, with the added advantage that HIT can incorporate density training.

Takeaways

• 🏋️‍♂️ The script compares two training methods: Escalating Density Training (EDT) and High Intensity Training (HIT), focusing on their principles and applications.
• 🏅 Charles Staley is the proponent of EDT, a strength coach with a history of working with professional athletes, emphasizing on reciprocal exercises and high volume within a set time frame.
• 🏆 Arthur Jones is associated with HIT, known for coaching bodybuilders in the 1970s, focusing on exercises that target the whole body with high intensity and minimal sets.
• 🔄 EDT uses a back-and-forth method of training, allowing for muscle recovery on one side while working the opposite side, promoting reciprocal innervation.
• 💥 HIT emphasizes 'The Big Six' exercises, which are compound movements that comprehensively work the entire body.
• 🔢 EDT typically involves high reps and sets to accumulate volume within a time limit, while HIT is characterized by one brutal set per exercise with a focus on intensity.
• 🚴‍♂️ The tempo of EDT is moderate, without a specific focus on speed, whereas HIT places a high emphasis on slow and controlled movements to increase intensity.
• 🔄 EDT may allow for higher training frequency due to less muscle soreness, whereas HIT often requires longer recovery periods due to the intensity of training.
• 🏃‍♂️ For athletes and beginners, EDT is recommended due to its focus on volume and skill development through repetition.
• 💪 HIT is more suitable for bodybuilders and advanced lifters looking for minimum effective dose training to build muscle efficiently without spending much time in the gym.
• 👑 The presenter's opinion is that HIT takes the crown for building muscle due to its ability to incorporate density by shortening rest intervals, while EDT is better for athletes and beginners.

Q & A

What are the two types of training methods discussed in the video?

The video discusses two types of training methods: muscle density training and high-intensity training.

What is the primary focus of muscle density training?

Muscle density training focuses on the amount of objective volume done within a set period of time, emphasizing the quality of work done.

How does high-intensity training differ from muscle density training?

High-intensity training is more subjective and based on the perceived effort exerted during the workout, often using tactics like drop sets, rest-pauses, and isometrics.

Who are Charles Staley and Arthur Jones, and what are their contributions to the training methods discussed?

Charles Staley is a strength coach known for designing programs for athletes, and he is associated with escalating density training (EDT). Arthur Jones is a bodybuilding coach who worked with many bodybuilders in the 1970s and is associated with high-intensity training (HIT).

What is reciprocal innovation in the context of EDT training?

Reciprocal innovation in EDT training refers to the practice of pairing exercises that complement each other, allowing one muscle group to rest while the opposing group is being trained.

What are the 'big six' exercises in high-intensity training?

The 'big six' exercises in HIT training are squats, deadlifts, a vertical push, a vertical pull, a horizontal push, and a horizontal pull, which are compound exercises that hit the whole body.

How do reps and sets differ between EDT and HIT training methods?

In EDT, reps and sets are higher due to the focus on volume within a time limit, while in HIT, there is usually only one set per exercise with an emphasis on high intensity and reaching failure.

What is the significance of tempo in high-intensity training?

In high-intensity training, a slower tempo is emphasized to increase the intensity of the workout, as it requires more effort and results in less volume due to the slower pace of repetitions.

How does the frequency of training sessions compare between EDT and HIT?

EDT may allow for more frequent training sessions as the volume allows for less muscle soreness, while HIT often involves less frequency due to the intense nature of the workouts and the need for recovery.

What is the speaker's opinion on which training method is better for building muscle?

The speaker believes that high-intensity training is better for building muscle because it can incorporate density while maintaining high intensity, which is not possible in the reverse.

According to the video, which group of people would benefit more from EDT training?

Athletes and beginners would benefit more from EDT training due to the need for higher volume and the opportunity to ingrain motor engrams and develop skills.