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2) Do as many reps as you can in good form, and then write down
load used (or color of elastic band) and 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 first set, and assuming you're not some sort of genetic Density freak. 5) Rest EXACTLY 20 seconds. 6) Repeat steps 3-6 using 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 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 simplest, and that’s why I like it so much!
The Fitness Sage always favors Simple, Balanced, and Profound approach to building a better body.
Jeremy (aka The Fitness Sage) is the author of the upcoming guide: "The Tao of Functional Fitness." He has recently appeared on the "Pat Croce: Moving In" TV show, and has appeared on the cover of Men's Workout Magazine twice. You can learn more about his Profound approach to health and fitness at http://www.JeremyMarkum.com or his members-only site at http://www.JeremyMarkumInnerCircle.com.
