If you've ever seen the athletes in the Cross Fit Games or top MMA fighters, then you'll know these guys look and perform like complete 'machines'. Their secret is training density – a hardcore technique that has the ability to build muscle and burn fat. Take a look at how to increase your workout density to get ripped more effectively....
DENSITY TRAINING FOR A DENSER PHYSIQUE!
Training density is all about how much work volume you can pack into a specific time period – typically 20-30 minutes with popular 'escalating density sessions'. In other words, it's your reps x weight lifted. It works so effectively due to the impact of the time limit – boosting hormone synthesis and forcing muscles to hypertrophy to handle the increased metabolic demands! When you try it for yourself – you'll feel the metabolic surge!
Total training density = weight lifted x total reps (e.g. 50 reps x 80kg = 4000kg's).
SET-UP A DENSITY WORKOUT TO GET RIPPED
Density workouts are hardcore but very simple – use them as a standalone training plan, or add them to the end of a more traditional strength session. Stacking them with X-PLODE HARDCORE pre-workout and BCAA INTRA HARDCORE during the sessions is extremely effective because you're going to need extreme focus and intensity to consistently beat your rep counts.
1. Select two non-competing muscle groups (e.g. legs and chest) 2. Use a weight that you can lift for 10-15 reps before failure 3. Set a timer to 20 minutes 4. Warm-up with few sets of the exercises 5. Alternate between the exercises for the full 20 minutes 6. Go 1-2 reps short of failure on each set 7. Record your rep counts as you go 8. Calculate your total workout volume
WORKOUT 1 20 minutes Squat Bench press
WORKOUT 2 20 minutes Trap-bar deadlift Shoulder press
WORKOUT 3 20 minutes Front squat Chin-ups
Give density training a go, progressively increase your workout score – and watch your physique improve fast!