Density Training Program
Are you looking to do more reps on bodyweight exercises like dips, pull-ups, and push-ups? Well, here is a weekly density training routine that will help you achieve all that.
You may consider these as classic movements made famous by several personalities, including great soldiers and popular athletes in the field of boxing, gymnastics, and mixed martial arts.
Basically, these are called strength-endurance to be able to complete the most reps possible but not necessarily the best measure of pure strength. In fact, calisthenic exercises are excellent for building muscle and gaining functional strength.
The best thing about bodyweight movements is that they are convenient and can be done even without an equipment. This is quite perfect if you are traveling or when you are stuck at home.
The problem is that they are not easy to perform that even fit people are only able to do at least 10-20 dips, 5-10 pull-ups, and 20-30 push-ups. However, there comes a time when you hit a ceiling. Once you get stuck at a number, it becomes frustrating.
If you get into a stubborn barrier such as this, you may consider using a unique method of density training.
Density training explained
My kind of density training is the one I prefer for my bodyweight exercises which enables me to complete more reps in a shorter period of time over the course of a week-long or month-long program.
For instance, if you are weak at push-ups with a goal of reaching 20 consecutive reps, you can achieve this by following the density training protocol.
- Double the number of reps as your goal
This means that you have to reach 40 push-ups per density training program. If you are wondering why 40 instead of 20 as your goal, that is because you would want to overshoot it to be able to build the required muscular endurance.
The key to achieve this is to do some rests throughout the workout. So, even if that is 40 push-ups, it is not necessarily consecutive.
- Phase 1 (break up the 30 reps into 8 sets of 3 reps)
Note that you have to break up the total reps of push-ups into 10 sets. So, that will be 10 sets x 4 reps. However, this involves a time limit to complete the 10×4 set/rep scheme.
You can do this by performing the 4 push-ups but you have to rest for the remainder of the minute until the top of the next when doing the next 4 reps. So, regardless of your rep goal, you will use the EMOM (each minute on the minute) format will be used in all phases of the density training program.
After getting the 40 reps done in about 10 minutes, you are ready to move onto Phase 2. This will allow you to do the same 40 reps total but in a lesser amount of time. Thus, you will be doing fewer sets but with more reps per set and shorter rest periods.
- Phase 2 (break it down into 7 sets of 4 reps)
In this phase, you have to do the 35 push-ups in just 7 minutes. You will be able to do this by breaking it down into 7 sets of 4 reps. Do this as an EMOM. Thus, you have to do 4 reps at the top of each minute and then rest for the rest of the minute.
Note that after completing all 35 reps in just 7 minutes or even less, you can now move onto the third phase.
Duration of each phase
Remember that the phases don’t have time limits when it comes to the number of days or weeks to stay at a particular phase. Every phase will last as long as it takes so that you can achieve the prescribed reps.
Use the 20 push-ups goal as your point of reference. But if you are unable to complete the 9 sets of 3 reps in 9 minutes, there is nothing to worry about. If you can get the 4 reps until the fifth and sixth round, but failed to reach the 35 reps total in 9 minutes, you have to repeat the Phase 1 workout. This time with a goal to get closer to 35 reps in 9 minutes.
After doing all 10 sets of 4 reps below 10 minutes, you can now proceed to Phase 2. Note that it is okay if it will take you 2, 3, or 4 weeks, and so on. That is because it is important that you must not give up. After all, you can go at your own pace, so don’t rush it.
Test your reps
It is important that you check your progress toward your goal by doing an informal max-rep test when you complete each phase. You can use push-ups as a reference point.
After completing Phase 1, you have to wait for 2 days and see how many consecutive push-ups you can do in a separate workout. Note that your ability to reach the 20-rep goal will differ from one person to another.
Some people will discover that after doing 6 sets of 7 reps in just 6 minutes when completing Phase 4, they are able to consecutively do 20 reps. But others will not be able to reach 20 but need to move onto Phase 5 to continue toward their goal.
Note that Phase 6 is the final stopping point for everybody. After you can do 4 sets of 10 reps in 4 minutes or less, you will be able to do 20 straight reps of the exercise.
Density program for non-bodyweight exercises
Aside from the bodyweight exercises, the density program can also work for non-bodyweight exercises, such as the 225-pound bench press test. Simply follow the exact same protocol as outlined for 20 consecutive reps. But you have to ensure that you have a spotter on standby to be able to assist you for the times that you may fail on a set during the workout.
The density program can also be used for other lifting exercises such as squats depending on your goal. For instance, you can focus on getting 220 or 310 on squats for 18 reps. It can actually work for any number of things that you want to achieve.
