Muscle density training

Training density technically refers to the amount of work performed per unit of time.

However, when it comes to strength training, the easiest way to increase density is to gradually reduce the amount of rest between sets. With density-focused training, you perform a moderate volume of work for each muscle group (9 to 12 total sets) and use very short rest intervals (15 to 45 seconds), or you can use density techniques such as antagonist supersets (for example, supersets of back and chest exercises).

Two ways to progress

• Use more weight without resting longer.
• Use the same weight while resting less.

How does density training work?

This approach has the advantage of stimulating the release of hormones that burn more fat and, contrary to what its name implies, “growth” hormone mobilizes fatty acids. By increasing its release, it positively affects the amount of fat you burn during your workout.

For this reason, density-focused workouts are good for a fat-loss or definition phase, as well as for “endomorphs,” who are normally inefficient at mobilizing fat, although they may not be optimal for those in a mass-gain or pure-strength phase… well, we all understand what we’re talking about, don’t we?

Losing fat while maintaining strength

During a period like this, your training will be intense, which will lead to better body composition if you do it correctly. However, you should bear in mind that one of the problems associated with fat-loss training is the simultaneous loss of muscle and, therefore, strength. And although this outcome is partly dictated by physiology, it is also partly the result of poorly designed training programs.

Generally, athletes who participate in “cutting” phases tend to ignore maintaining or developing strength by using a type of training such as density training; there really is no logical reason for this mistake other than the fact that sometimes we all need an education in the obvious, and that is what this is about. Now, of course, some loss of lean body mass is inevitable when dieting and/or performing body-composition training.

Nevertheless, in this scenario, it is truly possible to maintain, and in some cases even increase, strength levels while eliminating unwanted body fat, and one creative solution to this problem is offered by a variation of density-focused training that uses the convergent-phase cycle.

Essentially, you will schedule highly efficient maximum-strength loading sessions immediately before higher-volume training, creating intense demands on the metabolic and endocrine systems. As a result, fat oxidation and muscle hypertrophy are triggered… then, during a volume cycle, the strength you maintained will allow you to work remarkably well with the weights and, at the end of the day, you will have incredible muscles and insane physical strength…