In my previous article on Muscle Building Principles, I wrote about the balance between using heavy loads and using high volume when training to build muscle.
In my latest article I specifically wrote about the potential of high volume training in helping you to achieve your muscle building goals.
However, there is another training variable that I have not yet mentioned. A training variable that can be manipulated to great effect in order to facilitate both your muscle building and fat loss objectives.
That variable is training density.
Your training density is the amount of work you are able to do in a given amount of time.
A simple way of increasing training density is by decreasing the recovery periods between sets.
So instead of five sets of five reps of back squats at 100kg with three minute recovery periods... we might progress by performing the same number of sets and reps, with the same weight but with two and a half minute recovery periods.
This is a great option to use when you feel like your progress has stagnated a little. Instead of fighting a losing battle with respect to increasing the amount of weight used or increasing the number of reps performed; keeping those variables the same for a while whilst reducing recovery periods instead could be just the tonic you are looking for.
There are numerous other ways in which we can increase training density as well. One example is to use supersets.
A superset is when two exercise are performed in a row without stopping. There several approaches to using supersets in order to increase training density.
We will leave a discussion on supersets for a separate article.