Density Training Systems
How To Program Density Training
Density training can be programmed into standalone sessions where the entire session is solely based on circuit training work. Or density training can also be used at the end of a training programme after the primary lift, such as the bench press or squat, has been completed. It is important to remember that when programming for density training, you should programme each exercise for time rather than a set number of reps. Each time the individual repeats that session, the goal is to complete more reps in the same amount of time, resulting in an increase in work capacity.
Density training can be used by intermediate to advanced level lifters.
An intermediate to advanced lifter, for example, could train 2-3 times per week:
- Monday – Train
- Tuesday – Rest
- Wednesday – Train
- Thursday – Rest
- Friday – Train
- Saturday – Rest
- Sunday – Rest
Every workout should include compound lifts lift, with movements such as a bench press, bent over row, pull-ups, standing shoulder press, squat, deadlifts, RDLs and lunges all being included in the program. Smaller isolation exercises like bicep curls can be used but should be limited to 1 exercise per circuit.
This training system is designed for intermediate to advanced level lifters.
The Training Program
Let’s take a look at how the program is planned out over a six day period.
If you want to learn more about different training systems and methods, take a look at the education courses listed below.