Density training, what is it? So basically density is comprised of volume, which is your total workload, and duration (however long your workout is). If you boil it all down it is how many total sets and reps with what percentage of weight in a specific amount of time.
It’s a good idea to increase your density as often as possible, however this does not simply mean going heavier…as you probably already know you cant just continue to lift heavier and heavier. At some point you will hit a plateau. Knowing that let me fill you in on 2 ways that you want to increase your density.
The first way would be to do the same amount of work (volume) in less time. As an example, if you do 10 sets of 10 reps of squats, then you have done 100 total reps, and in that let’s just say that normally takes you 40 minutes. In order to up the density manipulating time you would need to complete that same 10 x 10 workout in 30 minutes, calling for a drastic increase in training density—basically you would be trying to complete an identical amount of work in 25% less time.
The second way would be to keep the amount of time fixed, but to try to get as many rounds of 10 reps as possible in the 40 minutes; maybe you get 12 or 15 sets thus increasing your density by manipulating volume.
As you can see with either method you or going to have to pick up your training speed a bit and decrease your rest periods a bit. In the long run this will create a higher overall work capacity.
There’s a strength and performance coach, Charles Staley, who utilizes the second method to fullest for building muscle and strength.
Well that’s all fine and dandy, but we’re going to do step it up a notch, we’re taking it to a ‘hole ‘nother level. We’re going to manipulate both!!
Not only are we gonna increase reps, but ALSO increase weight and do it in a circuit format.
Lets do it:
DB Squat to press, dumbbell row, and pushups. We’re going to set these up in a circuit fashion, meaning you perform them one after another with little rest in between noting reps for each exercise. Then at the end you’ll take a short 40 sec rest and run it back with heavier DB’s trying to exceed the number of reps.
Okay so I used 25 pounds the first round and then 30 pounds the second time. Here are the numbers
Squat to Press: 25 pound dumbbells for 13 reps
DB Row: 25 pound dumbbells for 19 reps
Pushup: Flat for 15 reps
Not too shabby. (All these were done for 25 seconds)
Now to INCREASE the weight by 20% and try to do MORE reps.
Does that seem impossible? It isn’t.
Second round looks like this:
Squat to Press: 30 pound dumbbells for 14 reps
DB Row: 30 pound dumbbells for 20 reps
Pushup: decline for 20 reps
So as I said before density training is incredibly effective on its own, but when we combine it with circuit training and add the beat your score component ( with a mandatory increase in resistance) and it becomes what I believe to be workouts on a ‘hole ‘notha level!
Bottom line; Do more work with more weight in the same (or less) time. Do this circuit and post your numbers on the TBT facebook page.
Have a good one y’all.