Back & Biceps using Principles of Density Training (28 July 2015)

Posted on 30 Jul 2015 11:36

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I decided to switch things up a bit and use some density training to get more work done in less time and hopefully add muscle!

Density Training Principle

I am going to be using density training for a few exercises for my back and traps. The way this works is that I either set a specific number of repetitions or a specific time frame in my mind and as a result of that I either aim to finish those repetitions in a particular time cap or I do as many repetitions as possible within the specified time frame. I am posting this log entry a couple of days after my workout and I can attest to how badly this rocked my system. I also have an inclination that this will help add muscle to my frame really quick.

The Workout

This is the actual workout:

Pull-ups:
BW x 5 Pronated Grip + 2 Hammer Grip = 7 RP x 3 sets
Volume = 21 reps
In case this is difficult to understand: I did 5 reps of Pull-ups using a pronated grip. I then switched the grip to a hammer grip and cranked out 2 reps. This was one set: 7 reps. I did 3 such sets.

Dumbbell Rows:
30 kgs 66 lbs x 10 + 5 = 15 RP
35 kgs 77 lbs x 10 + 2 = 12 RP
40 kgs 88 lbs x 10
45 kgs 99 lbs x 7 + 2 = 9 RP
50 kgs 110 lbs x 3 + 7 (straps) = 10 RP
55 kgs 121 lbs x 9 (straps)
Volume = 65 reps
I decided to do something different for this exercise. I've been doing the whole rest-pause thing within the scope of lighter weights. So I decided to go a bit balls out and just work with as many sets as I felt like and with heavier and heavier weights. As you can see I did not rest-pause all the sets and I involved straps to support my grip only at the heavier weights. This felt great and in the next few weeks I will work on adding reps to these same weights. I think once I get to 15 reps on the first 4-5 sets I will begin to add weight.

High to Low Rows:
80 reps @ 2:40 #1
50 reps @ 2:15 #2
20 reps @ 0:55 #3
Volume = 150 reps
This is an example of Density Training. I had a specific number of reps in mind with each band resistance level and I tried to hit those reps in as little time as possible. I will progress on this by adding reps within the same time frame. Once that time frame is tripped whatever new time frame gets set is the new "base". In the future I will come back and aim 80 reps with the #1 (for example) and I will have to beat 2:40 and if I do that then I know I have progressed. However, the purpose of these exercises is to grow big: bodybuilding style. So I am not going to be overly aggressive with the progression. I am just explaining the possibilities to you so that you can use these same principles in a better way.

Low to High Rows:
80 reps @ 2:40 #1
50 reps @ 2:20 #2
20 reps @ 0:45 #3
Volume = 150 reps

Upright Rows:
35 reps @ 1:05 #1
30 reps @ 0:55 #1
15 reps @ 0:37 #1
Volume = 80 reps

Shrugs:
60 reps @ 2:30 #1
40 reps @ 1:05 #2
20 reps @ 0:35 #3
Volume = 120 reps

Preacher Curls:
5 kgs 11 lbs x 16 + 5 = 21 RP
5 kgs 11 lbs x 16 + 5 = 21 RP
7.5 kgs 16 lbs x 8 + 5 = 13 RP
7.5 kgs 16 lbs x 7 + 4 = 11 RP
10 kgs 22 lbs x 5 + 3 = 8 RP
Volume = 74 reps
I added reps to the 5 kgs and 7.5 kgs sets. I think soon I will be able to take 10 kgs to 10 reps.

Hammer Curls:
10 kgs 22 lbs x 11 + 5 = 16 RP
10 kgs 22 lbs x 11 + 5 = 16 RP
12.5 kgs 26 lbs x 8 + 5 = 13 RP
12.5 kgs 26 lbs x 7 + 5 = 12 RP
15 kgs 33 lbs x 5 + 2 = 7 RP
Volume = 64
I added reps to the 10 kgs and 12.5 kgs sets.

Good workout!

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