Time is likely never on your side when it comes to scheduling your fitness routine. So how can you maximize your workout efforts to see performance gains? Welcome to Escalating Density Training…
What is Escalating Density Training
First, Density Training is a measurement of workload vs time. Escalating, in the sense of this training, is taking one of those components, and increasing (workload) or decreasing (time) in order to escalate the effect on your training. Rather than focusing purely on the weight you lift, this will target sets and reps to perform as much work as possible in the amount of time you allot for your workout.
Let’s go over this using a simple barbell bench press:
Say you can press 150 pounds for 3 sets of 10 reps, in 5 minutes. So in this, your density is 150x3x10 = 4,500 lbs in 5 minutes.
The escalation can occur in various ways:
- Sustain the time, and work in an 11th rep on each set. 150x3x11 = 4,950 lbs in 5 minutes
- Shorten your rest interval, and do the same weight in 4:30 minutes.
This is to give you an example of how the density math works. However, the reality is this is going to be applied to your entire workout. When implementing this, you will measure and apply this to each exercise throughout the whole workout.
Density Training Application
Implementing the process into your routine is simple – but beware of underestimating the intensity of this process. It’s going to involve pushing your muscle groups, and as you want a decent rep range, focus on the technique.
Follow the process below, and you will see improvements in your performance:
- You’re going to have to do a workout at least once, to establish the baseline for your density measurement – keep a good journal for this, either on your phone or old school pen and paper.
- Start with a weight you can complete full sets, for the first 2-3 sets – you do not want to be hitting failure in your first couple of sets, but it is okay if you do hit failure in later sets of your routine.
- Use opposite pairing for your muscle groups for Density Training; for example, if you are going to work on the chest with dumbbell presses, then pair it with a leg extension or seated row. Mix it up – you need to be able to keep pushing your muscle groups throughout the whole workout.
- Get a wide range of reps into the program; do not stick with the same rep ranges or set counts throughout your routine.
- This is about reps and time driving density volume – not adding weight. If you feel you have more in the tank, do more reps, or shorten the rest intervals.
- For each session, plan on rep increase, or time decrease to target density escalation, and record your results. Do not figure it out as you go.
- Remember, even 1 rep is an improvement – if all you get is one more rep in the same amount of time – celebrate, you increased your density. Same with time – if you could only do the same volume in 10 seconds less, you still increased your density.
5 Key Training Benefits
Following the Escalating Density Training process, you should find improvements in 5 key areas:
- Fat burning
- Time (more efficiently spent in the gym)
You can build your entire program around this for a whole cycle, but this is very taxing to your body, so we do not recommend this as your standard training regime. Use it as an effective tool to boost your fitness performance, but as with all intense programs, give your body proper rest and recovery before resuming another cycle.
– Train Hard!