EDT: A Training Program I am Currently Following

I am often asked what training programs I follow.  Since workout related posts get lots of appreciative feedback, this post is going to explain what program I am currently using.  If you think the guidelines are interesting fee free to give it a try.

What I am experimenting with for the next 2.5 weeks (Gone through 1.5 weeks already) is the Escalating Density Training (EDT) program form Strength Coach Charles Staley.  It goes as follows:

1. Pick 2 exercises for opposing muscle groups and use as a pair.  Examples are Flat Bench Dumbbell Press/Cable Low Row, Lat Pulldown/Dumbbell Shoulder Press, Free Motion Squat/Nautilus Prone Leg Curl, Barbell Biceps Curl/Triceps Rope Pushdowns, etc.
2. Pick a weight you can handle for 10 reps to failure (10RM) on each exercise.  
3. Set a stop watch for 15 minutes and go back and forth on the exercises for sets of 5 reps.  Don't worry about rest, just try to get as many sets in as possible and keep track of the number of reps in each.
4. After 15 minutes is over, take a 1-2 minute rest period and pick another pair of opposing muscle group exercises and repeat steps 2-3 for 15 minutes.
5. Based on how much time you have, pick 2 exercises for a 15-minute workout, 4 for 30-minutes or 6 for 45-minutes respectively.

Progression Point:  Once you can increase the number of total reps of the two exercises on the initial workout by 20% (i.e.  going from 100 reps to 120 reps) increase the weight 5% and repeat steps 1-5.

I will conclude this by saying the first 5-6 sets are going to be very easy but keep the reps at 5 (Even if you know you can do more).  As you add more sets the reps will eventually turn into 4, 3, etc. and the heart rate will elevate quite a bit.  Also, make sure you don't try this during peak hours at the gym as you are going back and forth between two exercises in a rapid fashion for 15 minutes.  Feel free to ask questions on this program and have a great evening!