Increasing Workout Density for Better Results

Workout Density refers to how much total work you do in a given workout, and there are several different strategies to increasing workout density.   Tracking and progressing density is one of the key ways to insure you continue to make progress in your workouts.   In addition most of us are time crunched and the more we can get done in shorter period of time the more likely it is that we will get our workouts in.

One of the ways to increase density in our workouts is to use super-sets where we pair two exercises that work non-competing muscle groups.    For example doing a super-set with a set of chest presses combined with a set of leg curls allows you to pack more work sets while still allowing muscle recovery.    If your focus is strength you still want to allow a short break between the two different exercises in the super-set but as soon as your breathing slows down (30 seconds or less) you are good to go to the next set.

Another technique is to create combinations of complimentary exercises such as a dumbbell or barbell clean immediately followed by a front squat.   Other examples include:

Dumbbell thruster where you squat with dumbbells at shoulders and then overhead press the dumbbells at the top and repeat.

Dumbbell lunge to dumbbell single arm shoulder press

Renegade row where you do a push-up holding dumbbells and do a single arm dumbbell row in the top of the push-up position.

Dumbbell bench press followed immediately by dumbbell pullover

The key is making sure the two exercises you are combining flow together well.

Another technique is using complexes of exercises.    Complexes are different from combinations because in this case you complete a set of a given number of repetitions of a given exercise before moving on to the next one.  A complex can consist of two– five exercises such as this one:

Dumbbell Snatch – 5 reps

Dumbbell Rows – 5 reps

Dumbbell Lunges – 5 reps each leg

Dumbbell Straight Leg Deadlift – 5 reps

Push-ups – 5 – 10 reps

Then you take a brief rest and repeat the complex for a set number of times.

Another excellent strategy is to use Post-Activation Potentiation or PAP for short.     PAP involves pairing a heavy strength exercise (like a squat) with a high velocity power exercise (like a jump) which results in a more forceful muscular contraction during the power movement.   The key is to use a relatively high level of resistance in the first movement WITHOUT going to fatigue such as doing 5 repetitions in the squat using a 10RM weight followed by jumps.   The idea is to prime the pump - not fatigue the targeted muscle groups!

There are two keys to effective PAP training:

First, make sure the heavy initial exercise mimics the power movement.   So doing a heavy bench press followed by a jump is not going to work!

Second, during the initial heavy exercise it is important to try to move the weight quickly during the concentric phase of the exercise.   As long as you attempt to move the weight explosively – even if it does not move fast – you are increasing your rate of force development which is the key.    

PAP is not for beginners and it is important to maintain perfect form during each exercise, but assuming you are ready for PAP it can dramatically improve your strength and power.

Some the best PAP complexes include:

Pairing a squat with a jump – can be a back squat, dumbbell squat or hex bar squat – key is that it is relatively heavy.

Bench Press paired with a plyo push-up or weighted ball thrown.

Sled push followed by a Sprint.