The Density in this case is your total workload or effort in a workout.
- VOLUME is your total workload, or how many sets and reps you perform in a given workout. (Generally, sets x reps.)
- DURATION is the length of time your workout lasts.
- TRAINING DENSITY, therefore, is a result of combining these two—how much work you do in given time frame
Training Density is not just for getting lean, it also adds to muscle strength and endurance.
Theory: There must be theory behind this because the different approaches will determine what you achieve (cutting vs building muscle). Like activity, when you try to reduce rest you are improving that musclular hypertrophy, and when you try to increase load/ workout, you are forcing your body lift for volume.
You want density, so you have to speed up decrease rest periods within your workout. Heres how.
Keep The Workload Static but Decrease Duration of workout by x%
Keep The Duration Static but increase Workload by x Sets
A mixture of the two for weightloss includes doing more reps within the given circuit.
In performing such a circuit, your results might look like this:
- Barbell Overhead Press: 100 pounds for 12 reps
- Barbell Bent-over Row: 165 pounds for 15 reps
- Barbell Squat: 185 pounds for 11 reps
Your second attempt at that circuit might look like this:
- Barbell Overhead Press: 110 pounds for 15 reps
- Barbell Bent-over Row: 190 pounds for 18 reps
- Barbell Squat: 200 pounds for 14 rep
Building a circuit: Each circuit should have one of each of the following: A push, a pull, a dynamic leg movement (think lunges), a stationary leg movement (stiff leg deadlifts, for example) and some sort of abdominal movement (optional). This is more of a guideline than a rule. He uses 2-3 circuits with 4-6 excercises, and the second set is somehow harder.