As you increase your training density, you increase the work you do while reducing the amount of time you spend on it. The goal is to increase calorie consumption, muscle metabolic rate and the total metabolic demand of the cardiovascular system.
Essentially, the goal is to put more repetitions into a preset time slot than you would, for example, if you perform a bodyweight density shift, this might look like this:
density shift 1
- push-up: 30 repeats in 45 seconds
- Bodyweight Squat: 35 reps in 45 seconds
- Plank: 45 seconds
Density Cycle 2
- Push Up: 35 repetitions in 45 seconds
- Body Weight Squat: 37 reps in 45 seconds
- Plank: 45 seconds
How They Work
Each workout should consist of 2-3 individual shifts. Each circuit is repeated twice so that a total of 4-6 circuits are executed.
The exercises in the circuit should use main motion patterns. This means squats, hinges, pressing, pulling, lunging and carrying. Each circle should have no less than 3, but no more than 6 exercises.
You can use both weighted and body weight controls to get the most out of this training method.
Sample Training Split
You can tackle density circuits until the end of your workout, or even make them a workout. Let us first consider weighted density circuits. You can use classical sentence and repetition schemes to determine the workload of each exercise, or use timed circuits.
Make A1 for the repetitions listed during the exercises. Rest the set time and continue with the next exercise. Continue this pattern for all exercises and take the assigned rest time after completing a set of exercises. Rest and repeat 120 seconds after the entire race track.
For your second racetrack, increase your weight by 10-20%, repeat the moves, and try to reach or exceed the number of reps in the same working time.
|A1||Dumbell bells squat||2||8||A2|
|A3||Dumbbell Bentover Row||2||10|
|A4||Cup Split Squat  2||10 / leg|
|A5||Rollout on the Swiss ball||2||10||2 min.|
Body weight circuit example
This is similar, but instead of weight you will try to increase the number of repetitions you complete for the assigned time.
Make A1 for as many quality repeats as possible during the duration. Then rest and write your reps for this movement. After that do A2 the same way. Continue this pattern for all exercises. Rest and repeat for 120 seconds after the entire tour.
|A1||Push-Up||2||30 sec.||10 sec.|
|A2||Alternating Longe||2||45 sec.||20 sec.|
|A3||Inverted Row||2||30 sec.||30 sec.|
|V -Sit Up||2||1 min.||2 min.|
The training plan for hard bodies
Get shredded with density training