22
Jul

This 30-Minute Density Workout Packs on Muscle

Via STACK

Pull-Up

Disclaimer: Now that you've discovered density training, you'll have to find something to do with all of that extra time you aren't spending in the gym. You might as well start researching hobbies now.

RELATED: Density Training: The Solution for Faster and More Effective Workouts

Now that we've gotten that out of the way, let's dive head first into a rarely discussed training style that's been popular for years with busy professionals, athletes and everyone who values their time.

It's time to forget about sets and reps and start thinking about the total amount of weight you lift during a training session. This simple shift in mindset is the key to understanding Density Training, and it's also where the name comes from.

In training, density is the total amount of weight lifted (volume) per minute of exercise. To discover your training density, use this simple formula:

  • Volume = Number of Reps X Weight Lifted
  • Density = Volume / Time
For example, if one of our athletes smashed 30 repetitions of Deadlifts with 225 pounds in 15 minutes:
  • Volume = 30 X 225 = 6,750 pounds
  • Density = 6,750 / 15 = 450 pounds/minute

To hit a PR for the next session, the athlete could do a few things:

  • Shorten the time, but do the same number of reps with the same amount of weight
  • Lift more weight, and do the same (or slightly fewer) number of reps
  • Do more reps with the same weight

But that's not the whole story. If you're looking to pack on muscle mass in a minimum amount of time, you'll be supersetting opposing exercises for 15 minutes. Did someone say intensity?

RELATED: Maximizing Supersets With Density

Here's Your 5-Day Density Plan

Monday

Superset 1

  • 1A) Barbell Bench Press x 8 reps (Use a weight that you can do for 10 reps)
  • 1B) Dumbbell Row x 10 (Use a weight that you can do for 12 reps)

Repeat as many times as possible in 15 minutes.

Superset 2

  • 2A) Pull-Up or Lat Pulldown x 10 (Use a weight that you can do for 12 reps)
  • 2B) Feet-Elevated Push-Up x 8

Repeat as many times as possible in 15 minutes.

Tuesday

Superset 1

  • 1A) Double Kettlebell Front Squat x 8 (Use a weight that you can do for 10 reps)
  • 1B) Physioball Hamstring Curl x 10

Repeat as many times as possible in 15 minutes.

Superset 2

  • 2A) Barbell Hip Thrust x 10 (Use a weight that you can do for 12 reps)
  • 2B) Hanging Leg Raise x 8

Repeat as many times as possible in 15 minutes.

Wednesday

Rest

Thursday

Superset 1

  • 1A) Seated Row x 10 (Use a weight that you can do for 12 reps)
  • 1B) Dumbbell Overhead Press x 8 (Use a weight that you can do for 10 reps)

Repeat as many times as possible in 15 minutes.

Superset 2

  • 2A) Tricep Pressdown x 10 (Use a weight that you can do for 12 reps)
  • 2B) Zercher Curl x 10 (Use a weight you can do for 12 reps)

Repeat as many times as possible in 15 minutes.

Friday

Superset 1

  • 1A) Front-Foot-Elevated Split Squat x 8/leg (Use a weight that you can do for 10 reps)
  • 1B) Hamstring Curl x 10 (Use a weight that you can do for 12 reps)

Repeat as many times as possible in 15 minutes.

Superset 2

  • 2A) Ab-Wheel x 5
  • 2B) Single-Leg Hip Thrust x 8/leg (Use a weight that you can do for 10 reps)

Repeat as many times as possible in 10 minutes.

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