You have an exercise you’re always “forgetting” to do. I know you do. For some of us it’s curls, for some of us it’s everything but curls. If you’re short on time or motivation, let me introduce you to my favorite trick for actually getting everything in: density sets.
What are density sets?
Density sets, also called density training, refers to timed sets of an exercise, or more often two exercises in a superset. I generally do normal sets-and-reps training for most of my lifts, but add in a few density sets for accessories or anything I otherwise would be tempted to skip.
In density training, you set a timer, and then do as much of your target exercise as possible in that time. I like to use a five-minute timer for a quick burst of accessories, or 10 minutes for something I need to spend more time on. You can choose the number that works for you, and even increase or decrease the time from one training block to the next.
It’s called “density” because the idea is to do as many reps as possible during that time. You can track how many reps you do, and try to beat it the next time.
How do you do density training?
First, choose your exercises. I find this works best with a superset of either antagonistic (opposite) exercises, like bicep curls and tricep extensions, or with exercises that work entirely different body parts, like core work for the abs and grip work for the forearms. Warm up for those exercises, if needed.
Then you start the timer. Begin doing the exercises, but on each set, you don’t want to go all the way to failure. Get close, but quit while you still have a few reps in the tank. This maximizes how many total reps you’ll be able to do before the timer goes off.
After you’ve done a set of each exercise, rest for the minimum time possible and then get right back into it. It’s normal for those later sets to be fewer reps than the first set, and that’s fine. And if you do hit true failure, that’s also fine! Just keep going, one way or another. If you end up doing 2-3 reps in each of these mini sets toward the end, so be it. If you want to track progress, make sure you write down the weight you used and how many total reps you did.
Pros of density training
The absolute best thing about density training is that if you set a five-minute timer, you’ll know it will be over in five minutes. Just think: That exercise you keep putting off? Five minutes from now you will be done.
It’s also great for bro-style pump work. You know, the kind of thing where you get the blood flowing to the target muscles, make them feel like jelly, and walk away looking and feeling temporarily super jacked (this is the ideal time for a gym mirror selfie).
You also don’t have time to overthink the minutia. How many reps? Enough. How much rest? Until you’re ready to go again. How many sets? As many as it takes to fill the five minutes.
Cons of density training
During a density set, you don’t have much time to switch weights or to log the exact weight you used, if you did.
You also aren’t giving yourself enough rest for quality strength work. Density training can make you stronger, but if strength is your focus, you should really make time for some heavier work with three- to five-minute rest times.
You can do all your training as density sets, and honestly, if I were really crunched for time—had to get a whole workout in in a 20- or 30-minute session—I’d probably organize it into density sets. But for most of us, density sets work best for a few accessories at the end of the day, not all of our training.
Examples of density training
Supersets are great for density training, since you can rest one set of muscles while doing an exercise with another. Say it takes 30 seconds to do a set of bicep curls, and then another 30 for a set of tricep kickbacks. Rest for 30 seconds in between, and now your biceps get a full minute of rest. (You may even be able to skip that last rest, if the 30 seconds of tricep work was enough.)
You can also do tri-sets (like a superset but with three exercises). And of course you can do single exercises if you want, but I’d recommend at least doubling up. Here are some good supersets that you can do as density work, with examples of exercises you might choose for each:
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Biceps (curls) and triceps (kickbacks or overhead extensions)
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Core (ab roller) and grip (wrist roller)
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Push-ups (or dips) and inverted rows (or pull-ups)
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Goblet squats and kettlebell swings
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Band walks (for abductors) and Copenhagen planks (for adductors)
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Front raises, lateral raises, and reverse flies (for the three heads of the deltoid)
Don’t forget that I also have a list of my favorite supersets here. Because of the time crunch, it’s best to choose exercises you can do with the same weight (like squats and swings with the same kettlebell) or on the same machine (that list has some examples of cable supersets you can do with just one station on a cable machine).
And if you ever have exercises that you’ve been prescribed by a physical therapist but you always hate doing…guess what, those are great candidates for density sets as well.
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