07 Apr Benefits of Density Training. A Stealth Method for Results.

Barbell SquatDensity training is a fantastic training method for building muscle, shedding fat, and many other benefits.

If you’re stuck in a rut with your training, I’ll explain why Density Training (DT) may be a great solution to kick start your muscle gains and shed body fat at an amazing rate.

DT is simply training by time, not by reps.

DT is defined as volume over time.

Let’s define volume.  Volume is the amount of work you do in a given session.  It’s the weight multiplied by the reps (weight x reps).

We’ll keep the math simple to illustrate this point.

For example, if you squat 200 pounds for 5 sets in one session (200 x 5), the volume is 1000 pounds.

Whatever the weight is, multiply that by the reps and you have the volume for that session.  Easy to figure out right?

Let’s assume those squats took you 20 minutes to complete.  The density would be 1000 pounds/20 minutes, which equals a density of 50 pounds per minute.

Now, let’s say the next session you did the same volume (1000 pounds), but reduced the training time to 15 minutes, not 20.  The density for that session would be 66.6 pounds per minute.

You can see that the density of your workout would be increased significantly.

I will note, you can only compare density across the same lifts or combinations.  You must only compare the same density of squat volume to squat volume, not to shoulder presses or other exercises.

You could also perform DT like this:

20 kettlebell swings, 10 pullups.  Complete as many rounds as you can in 8 minutes.

Would you think any of these examples are easy?  Try them and get back to me.

DT is hard.  It’s very hard and physically demanding.

But, DT allows you to track workout progression with simple math.

And, it offers massive benefits.

Increased density requires increased intensity.

Now, let’s talk about those benefits.

The benefits of DT are many.  You can probably guess that you’re going to get serious results from this type of training.

1-Hormonal changes.  Assuming you’re doing compound, multi joint exercises, you’re going to stimulate key hormones such as growth hormone and testosterone.

Remember, these are key for muscle building and fat loss.

These are the powerful hormones we want to stimulate when we train.

Big exercises, such as deadlifts, squats, kettlebell swings, or military presses will stimulate elevations in growth hormone and testosterone.

Since density training increases intensity, this may elevate your hormones to an even greater extent for better results.

2-Mental Toughness.  Again, DT is hard.

This may be one of the toughest types of training methods you can do.

You may fatigue quite quickly and want to quit.

DT requires mental toughness to continue and you’ll have to dig deep within yourself to push through and complete the time.

*One caution I will mention about DT is this.  Do not sacrifice form or technique.

Do not risk injury and always listen to your body.

Fatigue is one thing, pain and poor form is another.  Understand the difference.

Train smart.  I hope I’ve made the point clear, I do not advocate DT if form or technique suffers.

Don’t get “sloppy.”

3-Body Composition changes.  Because of the potential hormonal changes this may stimulate, lean muscle mass will increase.

This type of training also has a cardiovascular component to it, as you can imagine.

The element of training for time and not reps, speeds things up.

Obviously, this requires more energy expenditure and will burn more calories, elevating your metabolism.

4-Clear progression.  As illustrated above, you can track and see progress by improving your density per minute.

You can also improve your completed rounds or reps in the allotted time.

DT offers clear, objective improvement in your training progressions.

It’s fun, challenging, and keeps you motivated to drive for improvement.

Density training is, without question, a stealth method for muscle building and fat loss.

I’ll finish up by explaining how to best use this type of training method.

As with any other type of program, it really depends on your goals.

In general, this is not something you”ll do all the time.

Yes, it offers great benefits, but it’s not to be over done and it’s best to use it as a training cycle (a few weeks) or even as a “challenge” workout that you add in from time to time.

Remember my caution, NEVER sacrifice form or technique.

I mentioned in the beginning of this article, if you’re stuck in a rut with your training, this method can be a great solution.

Density training is definitely a great way to cycle your training and it’s another type of training method you can use to jump start your progressions and break through plateaus.

Questions or comments, post them below.

  • Mike- Lake Worth, FL
    Posted at 14:34h, 07 April Reply

    Great points with the density training. I have dabbled with these workout tweaks and the change in intensity levels is HUGE ! Thanks for the proactive articles.

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