Let me first start by defining training
density so you can have a clear understanding and not think of this
article as a Physics 101 subject!
Training density is the total amount of
exercises during your training session (repetitions, sets, lifted weights,
and interval rests) which is done for a certain time bracket. And there are
two ways to perform the training density method; let’s assume your regular
workout session consists of 15 exercises and lasts 45 minutes.
Now you
can either increase the amount of exercises (more than 15 exercises) within the
45 minute bracket OR perform the regular amount of your workout--15 exercises
BUT less than 45 minutes.
Why should we
perform training density?
Many
bodybuilders, weightlifters, and health enthusiasts “build an intimate
relationship with some of our favorite exercises" whether it is bench press,
leg extension machine, dumbbell bicep curls, or lat pull-down.
And
for some mysterious reason many of us also are very loyal to follow the 3/8-12
rule which means performing 3 sets of 8 to 12 repetitions.
While we enjoy
and benefit from performing our favorite exercises and using the 3/8-12 rule,
it won’t last forever because for the simple physiological adaptive stress
law principle called S.A.I.D (an acronym for Specific Adaptation to
Imposed Demands.)
Our muscles are highly adaptive organs when certain
demands/stresses are imposed upon them during fitness training; therefore, our
muscles growth will reach a plateau or stagnation where no growth can occur any
longer.
And that is why we need to change our training variables
periodically; this way we’re telling our muscles to keep growing because of the
new demands/stresses.
So, introducing training density as one method of
many is very effective training for you to keep getting stronger, adding
muscles, and burning calories to lose body fat.
And as I mentioned in
a previous article called Superset Exercises that you can change the
variables of your density training to fit your objective;
If you want to primarily gain…
- Muscle
Strength,
- Endurance
Strength,
- Muscle Mass,
or
- Lose Weight
But here I will
leave you with a simple example of this wonderful training method to have
even a better understanding in aiding you to design your workouts and break
this long muscle growth plateau.
I’ll take the hypothetical above example
(45 minutes, 15 exercises and interval rests are about 1.15 minute) and go
from there…
Your training density
session will increase the number of exercises (add two more exercises = 17
exercises) within the same time bracket 45 minutes. That means you must take
less regular interval rests (less than 1.15 minute) to something like 1
minute.
Total = 15 exercises. At this time, we’ll introduce
the two added exercises and for Arms training dedicated “must perform
everyday" fans here are the two added ones:
Now remember, the whole
workout session must be performed within the 45 minutes in order to abide by the
rule of density training. You can increase the exercises by one exercise
increment OR decrease the 45 minute session by a 1 minute increment if you
choose to and still be effective.
Follow this method for a few weeks or
even months until it loses its effectiveness like any other training
principle; in the meantime, make sure you have a pen and a training log to
be organized and to be consistent; that way you don’t lose track and you will
utilize it to the fullest.
Founder of how-to-exercise.com ,
Mohamad Alodah, BA Health Promotion, American University, is an ISSA certified
personal trainer with many years of experience specializing in strength
training, diet, kinesiology and anthropological nutrition. Mohamad has perfected
customized programs to motivate individuals to achieve their goals in strength
and endurance building, overall fitness improvements, alignment, flexibility,
and weight loss. how-to-exercise.com reveals
the secrets that have been most successful for proven results.
Disclaimer: All information on this site is provided for informational purposes only! By no means is any
information presented herein intended to substitute for the advice provided to you by any health care or other professional
or organization.
