Tip Get Ripped with Density Training Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Get Ripped with Density Training More work less time These circuits will get you shredded by Eric Bach February 19, 2019June 1, 2022 Tags Athletic Performance, Bodybuilding, Tips, Training When you increase workout density you're increasing the amount of work performed while decreasing the time you give yourself to do it. The goal is to up your caloric expenditure, the metabolic stress placed on your muscles, and the overall metabolic demand on your cardiovascular system. Essentially, your goal is to fit more reps into a pre-set window of time than you did during set 1. For instance, if you're performing a bodyweight density circuit, it could look like this: Density Circuit 1 Push-Up: 30 reps in 45 seconds Bodyweight Squat: 35 reps in 45 seconds Plank: 45 seconds Density Circuit 2 Push-Up: 35 reps in 45 seconds Bodyweight Squat: 37 reps in 45 seconds Plank: 45 seconds Each workout should consist of 2-3 individual circuits. Each circuit is repeated twice, for a total of 4-6 performed circuits. Exercises in the circuit should use major movement patterns. This means squats, hinges, presses, pulls, lunges, and carries. Each circuit should have no less than 3 but no more than 6 exercises. You can do both weighted and bodyweight circuits to get the most out of this training method. You can tack density circuits on to the end of your workout, or even make them a workout in themselves. First, let's look at weighted density circuits. You can use classic set and rep schemes to determine the work load of each exercise, or use timed circuits. Do A1 for the reps listed during the exercises. Rest the given time and move to the next exercise. Continue this pattern for all exercises, taking the allotted rest time after you've done one set of all exercises. Rest 120 seconds after the entire circuit and repeat. For your second circuit, increase the weight by 10-20% and repeat the movements, trying to match or exceed the number of reps in that same work duration. Exercise Sets Reps Rest A1 Dumbbell Goblet Squat 2 8 A2 Dumbbell Shoulder Press 2 10 A3 Dumbbell Bentover Row 2 10 A4 Goblet Split Squat 2 10/leg A5 Ab Rollout on Swiss Ball 2 10 2 min. This is similar, but instead of increasing weight, you'll try to increase the amount of reps you complete for the allotted time. Do A1 for as many quality reps as possible during the duration. Then rest and write down your reps for that movement. Afterwards, do A2 the same way. Continue this pattern for all exercises. Rest 120 seconds after the entire circuit and repeat. Exercise Sets Reps Rest A1 Push-Up 2 30 sec. 10 sec. A2 Alternating Lateral Lunge 2 45 sec. 20 sec. A3 Inverted Row 2 30 sec. 30 sec. A4 V-Sit Up 2 1 min. 2 min. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Conquering Enemies of the Spine Are you 30 years old but feel like you've got the spine of a 90-year-old well digger? Michael and Cassandra can cure what ails ya'. Practice their deloading drills regularly and your spine will soon be as straight and springy as a young poodle dog's tail. It Hurts Fix It, Training Michael Stare & Cassandra Forsythe, PhD February 7 Training Tip Build Biceps With a Towel Here's how to build arm size and brutal grip strength just about anywhere. Training Tanner Shuck February 20 Training Tip Do Metabolic Finishers EMOM Style Get your heart rate up for 10 to 20 minutes using EMOM. Here's how it works and why your body will love-hate it. Fat Loss Training, Metabolic Conditioning, Metcon, Tips, Training Dean Graddon May 29 Training Tip The Most Dreaded Workout Whether used as your main workout or tacked onto the end, this training method will turn you into a machine... if you survive. Training Jason Brown February 1