Density Training for Strength
Density training is simply having a set amount amount of time and to then try to get as many quality reps as you can in the time frame.
This allows me to get a lot of practise and volume with heavy weights.
There are many ways to set up density training. I didn't come up with any of these. I read got them from somewhere ages ago and they have always worked very well in my training and for my clients.
20 minutes
You add weight once you manage to achieve the target reps.
You can rotate through all three. For example,
Week 1 - 20 minutes with 80%
Week 2 - 15 minutes with 85%
Week 3 - 12 minutes with 90%
I don't do this, but density training can also be done with higher reps. Chin ups work well with this. Do as many reps as you can in a certain time (eg 20, 15, 10, 5 minutes).
This allows me to get a lot of practise and volume with heavy weights.
There are many ways to set up density training. I didn't come up with any of these. I read got them from somewhere ages ago and they have always worked very well in my training and for my clients.
20 minutes
- Use approximately 80% of your one rep max. You might want to start a little lighter to start with.
- Reps per set: 3
- Target number of reps: 45
- Use approximately 85% of your one rep max. You might want to start a little lighter to start with.
- Reps per set: 2
- Target number of reps: 24
- Use approximately 90% of your one rep max. You might want to start a little lighter to start with.
- Reps per set: 1
- Target number of reps: 12
You add weight once you manage to achieve the target reps.
You can rotate through all three. For example,
Week 1 - 20 minutes with 80%
Week 2 - 15 minutes with 85%
Week 3 - 12 minutes with 90%
I don't do this, but density training can also be done with higher reps. Chin ups work well with this. Do as many reps as you can in a certain time (eg 20, 15, 10, 5 minutes).