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progress that doesn’t require adding more weight to the bar? Are you stuck and stagnate? Well give Density Training a try. If you don't, I guarantee you will hit a plateau. Density, as it pertains to resistanct training, is the amount of Work performed per unit time. And yes, “time” is critical here, because it's the variable we're going to manipulate to ensure Progression, and a simple one at that. (By the way, Work equals Force X's Distance, and when we're talking engines and sports cars, it's called 'Horsepower.' I mention this, because everyone knows that, a bigger engine with more cylinders produces more Horsepower, all else equal. Same with your muscles.) I won’t go into why Density Training works, other than to say it preferentially targets Intermediate Twitch Muscle Fibers, and also the nutrient delivery / waste removal systems associated with these fibers, which means that these fibers and these systems will hypertrophy in response (sorry for the science speak!). If you’re more curious about the mechanism than that, you can buy my Advanced Training & Nutrition Guide, where I do go into a little more detail, while at the same time, keeping it in laymen's terms. For now, here’s the workout: Let’s pretend it’s your day to train biceps. Here’s what you do: You will perform Standing Curls (I like doing these with an Elastic Band rather than a dumbbell). 1) Select a load (or a color with the bands) such that you think you can perform about 15 reps on your first set before reaching failure (where failure means that your form isn’t PERFECT anymore, not what you can cheat up with a backward lean to shame the tower in Pisa). The exact number of reps you get isn’t important anyway, only that it’s over 8 reps at least. 2) Do as many reps as you can in good form, and then write down the load used (or the color of the elastic band) and the number of reps. 3) Rest EXACTLY 20 seconds. 4) Do another set of as many reps as you can. Obviously, you won’t get as many reps this set as you did on your first, provided you challenged yourself on the first set, and assuming you're not some sort of genetic Density freak. 5) Rest EXACTLY 20 seconds. 6) Repeat steps 3-6 using the same load each set until you get to a total of 50 reps. 7) Once you’ve achieved 50 reps (or even up to 100 if you’re an advanced trainee who knows they respond better to higher volume), you’re done! 8) On your subsequent workout, you’ll do everything exactly the same, EXCEPT, you’ll cut your rest periods by 5 seconds to 15 seconds. 9) Once you’re down to 5 second rest periods, you can move on to something different (ideally a routine that stresses progression by Load or Acceleration), or you can repeat this routine for one more cycle using slightly heavier loads. This is only one variant of Density Training you could employ, but it’s one of the simplest, and that’s why I like it so much! The Fitness Sage always favors the Simple, Balanced, and Profound approach to building a better body.
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More Articles:1. Are You Out of Shape for Swimming? Have you taken a break from swimming?Do you feel out of shape and feel the need to get back in shape quickly? Here are some tips to help you get back to feeling the best you can in the water:1. Don't try to do too much too soon. Start out with long, slow swims. If you can't do long swims, start with short, slow swims and little by little build up your endurance.2. Don't jump in the 'fast lane'. If you are doing masters, don't be tempted to 'pick up where you left off.' Swallow your pride and sta… 2. Manganese 101 Manganese is a metallic mineral that was discovered by a 17th century German chemist named Johann Glauber, though it was not isolated in a pure form until 1774, by Johan Gahn. It was Gahn’s associate, a Swedish chemist, Carl Scheele, who first determined that manganese was an element. Manganese, as a trace mineral element, is found in all forms of life. It is essential to the health and functioning of the human body and mind in many ways.In terms of physical health, the mineral manganese is impo… 3. Lifecycle Batteries Exercise equipment and gym equipment. Home exercise and gym equipment is a great way to stay in shape and stay at home. There are many great advantages to owing the newest types of exercise equipment such as a treadmill or stationary cycle. Often these types of equipment need specialized battery power. When shopping for exercise equipment batteries, there are many things to keep in mind. There are many different types of exercise equipment. Lifecycle is a very popular brand that makes a variety… 4. Tanita Body Fat Monitors By Bradley James An ordinary scale can tell you your weight, but what does that say about your health - not whole a lot. In order to give you better idea of what your weight really means in terms of your overall health, there are body fat monitor scales that not only look at your weight, but how much of that weight is fat. Indeed, one of the most popular brands of body fat monitor/ scales is Tanita. They offer such combo scales that "provide detailed body composition analysis: weight, impedance, body fat %, bo… |
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