Density Training Workout

Enter Density Training

The principle of density training is nothing new. Many other cleverly-named systems propose similar training tactics but the common thread remains the same: pack your training with the most effective techniques possible, in a short period with minimal wasted time.

We’ve all heard of nutrient density: low calorie but highly nutritious food. Training density works the same way: more bang in less time.

Below are several programs for different lengths of time utilizing some of the most effective and time efficient techniques to finally get that physique you have toiled over for so long. Not for the faint of heart, these programs WILL get you results; you just have to be willing to put in the discipline and intensity required.

Density Training Cheat Sheet

You will be utilizing supersets, tri-sets, giant sets and staggered sets to shore-up any wasted time. Resting between straight sets will be a thing of the past. These specialized complexes require little to no rest between sets performing them back-to-back keeping not only your heart rate elevated but also your muscles will have to work in overdrive.

Reps will vary for not only variety but also to work every system of the muscle being worked. Strength, power, mass and endurance will be taxed.

Mostly compound moves will be used for more of a total-body training experience. Multi-joint compound moves work more muscle in less time. Isolating each and every muscle individually will take too much time and is too inefficient.

Pay very close attention to time. If a series of supersets requires a rest period be sure to adhere to that specified time accurately. You shouldn’t have time to check your texts or chat about Call of Duty.

Always warm-up properly and practice proper form and technique. When in doubt about a weight or hitting your target reps the best bet is to go slightly lighter in weight and perfect your form. Don’t get sidelined by being injured.

The majority of these programs are designed with the busy gym and equipment availability in mind. There is nothing worse than trying to superset a workout having to run from one end of the gym to the other in hopes that your station is still available.

Choose which program is best for you either by time available or your level of experience. If you are just beginning, choose one of the short programs to get started. As time goes on and you have mastered the shorter programs, step up and challenge the next level.

Try these programs on for size for around four to six weeks and then take a short break, assess your progress and start back up if you like.density

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