Density Training

[dooj]

Hello All, a real quick question regarding Density training. Have any of you had results incorporating this method into your workouts. I was reading earlier and became intrigued as it based on time as opposed to a classic set/rep scheme. You pick a exercise and take a percentage of your 10 rep max and do as many sets as you can in a 15 minute time period?

I'm doing a push/pull/leg split currently and If I were to do this I would use the Denisty protocol with the compound lifts and keep standard rep/sets for accessory work. Any thoughts appreciated.

Thanks!

Dooj

[BendtheBar]

Originally Posted by dooj

Hello All, a real quick question regarding Density training. Have any of you had results incorporating this method into your workouts. I was reading earlier and became intrigued as it based on time as opposed to a classic set/rep scheme. You pick a exercise and take a percentage of your 10 rep max and do as many sets as you can in a 15 minute time period?

I'm doing a push/pull/leg split currently and If I were to do this I would use the Denisty protocol with the compound lifts and keep standard rep/sets for accessory work. Any thoughts appreciated.

Thanks!

Dooj

Hi Dooj,

I used density training strictly in 2008 and had great results. My progression was consistent and my body felt really good, and mostly injury free. This was primarily to using 5-10% lighter weight than normal.

There are many, many ways to use density training.

--You can perform cluster sets with a given rep range (2, 3, 4, 5 etc reps), and repeat this set as soon as you feel physically ready.
--You can also perform singles over a 10 to 15 minute period of time, which is a great choice for deadlifts, and sometimes heavy squat days.
--You can use bulldozer training, which is detailed below.
--You can go more free form. Pick a time period for an exercise, say 10 to 20 minutes, and just perform mini-sets every time you feel ready. This mini-sets can vary in reps depending on how you feel that given moment.

Bulldozer Weight Training System Basics, by Muscle and Brawn - Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.

Bulldozer Training, Version 2.0 - Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.

[dooj]

Steve, thanks for the information and I'll be sure to check out those links. Much appreciated!

Enjoy the rest of your weekend.

Dooj

[Wlfdg]

Hey Dooj, I'm a bit of a devoted density training fan. I've been doing mostly EDT style training for about last 3 yrs.
I like the finite sense of having a time limit for my training. I've had great success with strength development, strength endurance and body composition changes.

[BendtheBar]

Originally Posted by Wlfdg

Hey Dooj, I'm a bit of a devoted density training fan. I've been doing mostly EDT style training for about last 3 yrs.
I like the finite sense of having a time limit for my training. I've had great success with strength development, strength endurance and body composition changes.

If I remember correctly EDT is 2 exercises every twenty minutes?

[Wlfdg]

Originally Posted by BendtheBar

If I remember correctly EDT is 2 exercises every twenty minutes?

It's not actually that specific. PR Zones can be 10, 15, 20 or even 30 minutes long.
During the PR Zone you can do one movement, antagonistic pairs or proximal pairs. In my current routine I'm doing 3-4 antagonistic movements for a 20-30min Zone.

The most distinguishing aspect of EDT is the rep range and starting reps. For instance if you choose your 10 rep max you start the Zone with 6 reps or choose a 5 rep max and start the zone with 3 reps.

[BendtheBar]

Originally Posted by Wlfdg

The most distinguishing aspect of EDT is the rep range and starting reps. For instance if you choose your 10 rep max you start the Zone with 6 reps or choose a 5 rep max and start the zone with 3 reps.

Thanks for the explanation.

[Wlfdg]

Originally Posted by BendtheBar

Thanks for the explanation.

ALWAYS WELCOME!

[dooj]

WLFDG- I have to do some more research and see how I'm going to structure this into my current routine. Appreciate the feedback and am glad you have found success with this type of training.

Steve-as you said earlier there are many options. I'm still looking at the Bulldozer links you sent. Now I'm going to figure out what the hell I'm going to do!