What is GPDT? It stands for Grim’s Power Density Training, and it is a combination of a few training ideas that I like, with a few minor variances. Let me give you a quick break down of each style that went into the pot to make GPDT before I go into how to use it.
EDT (Escalating Density Training) by Charles Stayley is a nice program and the heart of this routine. EDT is simple and has a nice progression scheme, using time, rep, and weight progression to allow you to become stronger and bigger without all the hassle of other programs. It uses a set time (called PR zones) where you attempt to get as many reps as possible with a weight (a PR zone is typically about 15 minutes, and you try to increase your reps by 10% in that time period before increasing the weights). My only problem with traditional EDT is that it forces you to use relatively light weights and more reps then I like. In addition, 15 minutes just feels to long to be constantly trying to bench press, or whatever.
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The other style of training that went into this is Bulldozer training by my friend Steve Shaw. In this style you use a lot of heavy weights and typically train with singles, doubles, or triples and attempt to hit a certain amount of reps for the day. This style is basic, hard, and effective, the three hallmarks of a good routine.
Ok, so what is GPDT and how did I meld the above routines? The first thing to note is that you will be training only three times a week. PR zones are still going to be used, but they are only five minutes long. You will only be doing a max of three to four exercises per day, so these workouts will be short, get in get out type training. Also you will use a bulldozer type set/rep scheme, so you will either aim for 15 singles, 10 doubles (20 reps), or 10 triples (30 reps) for your exercises. When I say aim, I mean you may not hit those numbers, but when you do you up the weight next time.
Here are the weights you should use depending on your rep choice
- Singles – three rep max
- Doubles – five rep max
- Triples – six or seven rep max
And finally here is an example routine:
Day A
Bench press – Doubles
Deadlift – Singles
Weighted Sit ups – 3×10
Day B
Squats – Triples
Dips – Doubles
Chin ups – Singles
Alternate each day over three non-consecutive days per week, such as Monday, Wednesday, Friday. You can mix and match which method you use, along with the exercises to fit your goals, this is just a simple set up for a beginning to intermediate power lifter.
Feel free to make your own revisions, but remember to keep training fun. If you hate it, you wont do it.
