Try “tight Sets” to Actually Hit Those Exercises You Keep Missing.
You have an exercise that you always “forget” to do. I know you know. For some of us it’s curls, for others it’s everything but curls. If you’re short on time or motivation, let me introduce you to my favorite trick for getting it all together: density kits.
What are density sets?
Density sets, also called density training, refer to sets of timed exercises or, more commonly, two exercises in a superset. I typically do regular sets and reps for most of my exercises, but throw in a few density sets for accessories or anything I’d otherwise like to skip.
With density training, you set a timer and then complete as much of the target exercise as possible during that time. I like to use a five-minute timer for quickly accessorizing, or 10 minutes for something I need to spend more time on. You can choose the number that suits you and even increase or decrease the time from one training block to the next.
This is called “density” because the idea is to get as many reps as possible in that time. You can keep track of how many reps you’ve done and try to beat it next time.
How to do density training?
First, choose your exercises. I find that this works best with a superset of either antagonistic (opposite) exercises such as biceps curls and triceps extensions, or exercises that work completely different parts of the body, such as core work for abs and grip work for forearms. If necessary, warm up before these exercises.
Then you start the timer. Start doing the exercises, but don’t go to failure on each set. Get closer, but stop while you still have a few reps left. This will maximize the total number of reps you can do before the timer goes off.
After you have completed a set of each exercise, rest for the shortest possible time and then begin immediately. It’s normal that subsequent sets will have fewer repetitions than the first, and that’s okay. And if you do fail, that’s okay too! Just keep going, one way or another. If by the end you’re doing 2-3 reps on each of these mini-sets, so be it. If you want to track your progress, be sure to record the weight used and the total number of repetitions.
The benefits of density training
The best thing about density training is that if you set a five-minute timer, you know it will be over in five minutes. Just think: that exercise you keep putting off? In five minutes you will be ready .
It’s also great for bro style pump work. You know, the kind of thing where you get the blood flowing to the target muscles, make them feel like jelly, and walk away looking and feeling temporarily super exhausted (this is the perfect time for a selfie in front of the gym mirror).
You also don’t have time to think about the little things. How many reps? Enough. How long to rest? Until you’re ready to go again. How many sets? As much as it takes to fill five minutes.
Cons of Density Training
While bulking up, you don’t have much time to switch weights or write down the exact weight you used, if you did.
You’re also not giving yourself enough rest to perform quality strength work. Density training can make you stronger, but if you’re focused on strength, you should really make time for heavier work with three to five minutes of rest .
You can do all of your workouts as density sets, and honestly, if I was really pressed for time—I had to do an entire workout in a 20- or 30-minute session—I would probably organize it into density sets. But for most of us, density sets are best suited for a few accessories at the end of the day, not for all of our workouts.
Density training examples
Supersets are great for density training because you can rest one muscle group while working another. Let’s say it takes 30 seconds to do a set of biceps curls, and then another 30 for a set of triceps kickbacks. Rest 30 seconds between exercises and your biceps now get a full minute of rest. (You might even be able to skip the last rest if 30 seconds of triceps work is enough.)
You can also do trisets (like a superset, but with three exercises). And of course you can do individual exercises if you want, but I would recommend at least doubling them. Here are some good supersets you can do as density work, with examples of exercises you can choose for each:
-
Biceps (arm curls) and triceps (kickback or overhead extensions)
-
Core ( ab roller ) and grip ( wrist roller )
-
Push-ups (or dips) and inverted rows (or pull-ups)
-
Goblet Squats and Kettlebell Swings
-
Band walks (for abductors) and Copenhagen plank (for adductors)
-
Forward raises, lateral raises and reverse raises (for the three heads of the deltoid muscle)
Don’t forget that I also have a list of my favorite supersets here . Due to time constraints, it’s best to choose exercises that you can perform with the same weight (such as squats and swings with the same kettlebell) or on the same machine (there are some examples of cable supersets on this list, which you can perform using only one station on the machine). cable machine).
And if you’ve ever had exercises that a physical therapist prescribed for you, but you always hated doing them… guess what, these are great candidates for density packs, too.