Training Density to Break Plateau Training and Adding Strength and Muscle Size
Posted: Friday, September 14, 2007
by Mohamad Alodah
Alodah Gould LLC
Let me first start by defining training density so you can have a clear
understanding and not think of this article as a Physics 101 subject!
Training density is the total amount of exercises during your training
session (repetitions, sets, lifted weights, and interval rests) which is
done for a certain time bracket. And there are two ways to perform the training density method; let’s assume your regular workout session consists of 15 exercises and lasts 45 minutes.
Why should we perform training density?
Many bodybuilders, weightlifters, and health enthusiasts
“build an intimate relationship with some of our favorite exercises" whether
it is bench press, leg extension machine, dumbbell bicep curls, or lat
pull-down.
And for some mysterious reason many of us also are very loyal to follow the 3/8-12 rule which means performing 3 sets of 8 to 12 repetitions.
While we enjoy and benefit from performing our favorite exercises and using
the 3/8-12 rule, it won’t last forever because for the simple physiological
adaptive stress law principle called S.A.I.D (an acronym for Specific
Adaptation to Imposed Demands.)
Our muscles are highly adaptive organs when certain demands/stresses are imposed upon them during fitness training; therefore, our muscles growth will reach a plateau or stagnation where no growth can occur any longer.
And that is why we need to change our training variables periodically; this way we’re telling our muscles to keep growing because of the new demands/stresses.
So, introducing training density as one method of many is very effective
training for you to keep getting stronger, adding muscles, and burning
calories to lose body fat.
And as I mentioned in a previous article called Superset Exercises that you
can change the variables of your density training to fit your objective;
If you want to primarily gain…
- Muscle Strength,
- Endurance Strength,
- Muscle Mass, or
- Lose Weight
But here I will leave you with a simple example of this wonderful training
method to have even a better understanding in aiding you to design your
workouts and break this long muscle growth plateau.
I’ll take the hypothetical above example (45 minutes, 15 exercises and
interval rests are about 1.15 minute) and go from there…
Your training density session will increase the number of exercises (add two more exercises = 17 exercises) within the same time bracket 45 minutes. That means you must take less regular interval rests (less than 1.15 minute) to something like 1 minute.
-Bench Press (4 sets/7reps/ ~ 1 minute rest)
-Barbell Rows (4 sets/7reps/ ~ 1 minute rest)
-Bodyweight w/added external weights Lunges (2 sets/7reps/ ~ 1 minute rest)
-Bodyweight w/added external weights Step-ups (2 sets/7reps/ ~ 1 minute
rest)
-Abdominal/Core exercise (3 sets/7reps/ ~ 1 minute rest)
Total = 15 exercises. At this time, we’ll introduce the two added exercises
and for Arms training dedicated “must perform everyday" fans here are the
two added ones:
- Dumbbell Biceps Curls ((2 sets/7reps/ ~ 1 minute rest).
Now remember, the whole workout session must be performed within the 45 minutes in order to abide by the rule of density training. You can increase the exercises by one exercise increment OR decrease the 45 minute session by a 1 minute increment if you choose to and still be effective.
Follow this method for a few weeks or even months until it loses its
effectiveness like any other training principle; in the meantime, make sure
you have a pen and a training log to be organized and to be consistent; that way you don’t lose track and you will utilize it to the fullest.
Founder of how-to-exercise.com , Mohamad Alodah, BA Health Promotion, American University, is an ISSA certified personal trainer with many years of experience specializing in strength training, diet, kinesiology and anthropological nutrition. Mohamad has perfected customized programs to motivate individuals to achieve their goals in strength and endurance building, overall fitness improvements, alignment, flexibility, and weight loss. how-to-exercise.com reveals the secrets that have been most successful for proven results.
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