This strength building routine requires you to do no more then 3 work sets per exercise. Performing too many movements and total volume will burn you out and your last few exercises will be practically useless since your strength will be deteriorated by that point. Use Three to Five Exercises per Workoutįorget about doing 8-12 exercises in a single workout!įor best strength gains stick to 3-5 exercises per workout. Allowing a full day of rest in between muscle density workouts keeps you fresh for maximum gains and results. As a result your body is less effective at recruiting maximal muscle fibers. You see when you are constantly lifting weight your central nervous system gets fatigued. Not just muscle recovery but CNS recovery. How could it be that less time in the gym = Better results? Prior to this I was lifting 4-5x per week. My muscle density and strength shot up instantly and has continued to improve ever since. Stick To Just Three Strength Training Workout Per WeekĪ few months ago I switched to 3 strength training workouts per week and I’ve never looked back. What Are The Principles Of Training For Muscle Density? 1. Barbell Curls and Skull Crushers with 135 lbs.It is my hope that this video inspires you to take it to the next level in your fitness/health quest. Above is a video I filmed for fun to display some of my strength feats that I have recently accomplished using my muscle density workout. *When doing weighted chin-ups, it’s important that you’re using a high-quality weight belt that can support the weight without distracting you or making you uncomfortable. Skull Crushers: 2-3 sets x 5-8 reps Workout B – Back, Traps, Bicepsĭead lifts or Power Cleans: 3 sets x 2-5 reps Workout A – Chest, Shoulders & TricepsĮlevated Hand Stand Pushups or Shoulder Press: 2-3 sets x 5-8 reps Two times per week on non lifting days I will do 30-45 minutes of strategic cardio + my core workout routine. This workout routine has you lifting 3x per week on non consecutive days alternating between the two muscle density workouts below.Įxample – Tuesday, Thursday and Saturday. How To Build, Increase, and Train For Muscle Density This serves to keep my conditioning up and to burn a little extra fat. I also like to add interval running, boxing, jump rope or recreational sports a couple times per week. This is accomplished with lower rep strength training and a strict diet. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results. This is the exact approach I use in my best-selling muscle density training program, The Greek God Program. I have always found the best way to do so is to use muscle density workouts to get as strong as possible in the gym without adding excess size. Kinobody is about developing a lean, fit and powerful physique.
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