We will be utilizing the effective method of Dense Strength, very similar to Every minute on the minute ( EMOM ) and Lucid rep training as finishers of main strength movements.
Dense Strength
Introduced by Keegan Smith, this approach compels you to perform a set exercise at the start of every minute for a predetermined number of repetitions, continuing this cycle until the session concludes.
Layout template : (Minutes)-(Density)-(reps per minute)
Example 1: 10D10 =10 reps every minute on the minute for 10 minutes !
Example 2: 5D5-10 = 5 to 10 reps every minute on the minute for 5 minutes.
Lucid Density training
Lucid Density training Is a powerful workout strategy aimed at boosting muscle growth through sarcoplasmic hypertrophy, which involves lifting lighter weights with short rest periods. This approach complements myofibrillar hypertrophy, the primary muscle growth from heavy lifting, and contributes to 15-20% of your muscle development.
This training consists of 3-4 sets of 8-15 reps with just 30 seconds rest between sets. Start with a weight/movement you can lift for 10 reps, and decrease reps in subsequent sets due to cumulative fatigue, adjusting the weight/progression if necessary. This short-rest, high-intensity routine initially reveals weaknesses but is key to quickly building muscle and achieving a 'shrink-wrapped' physique. It challenges your body to adapt to metabolic stress, enhancing muscle endurance and capacity for rapid growth.
How to get the most out of EVERY session ?
1.Track and use timer when training
Its called Dense strength for a reason. The reason being that we accomplish A LOT by doing MORE with LESS time. The training sessions are not exceeding the 30 min barrier.
How to stay within the time frame ?
Use an app that is honest and BEEPS when its time to get back to work.
NO PISH POSH and fuckarounditis
App i use : SMARTWOD (utilizie the EMOM within the app feature)
2. Track your workouts
What gets measured gets managed !
Its so extremely simple, yet profoundly beneficial.
Use the oldschool notebook, pen and paper OR use notes on your phone.
Here is how i do it…
Minutes | Reps | Progression | Notes - Realizations |
1 | 5 | Full range | Felt great, smooth tempo |
2 | 5 | Full range | Struggle on last rep |
3 | 5 | Floor range with wall support | Had to go a bit easier on the progression |
4 | 4 | Floor range with wall support | couldnt hit the 5 reps target |
5 | 3 | Floor range with wall support | Went too hard from the beginning. Next time i will start out easier so i can maintain quality throughout the block and progress slowly. |
Example on 5D3-5 Handstand push ups :
What does 5D5-10 / 5D1-5 / 5D10-30mean ??
You want to progressively add reps to the given exercises until you f.ex reach FROM 5D5 TO
5D10 = 50 reps in 5 minutes or the biggest number given on the block so you can ensure progressive overload and athletic ability.
This way we ensure both LEAN and HARD muscle gain but also strength endurance on functional movements.
Progressive Overload - Getting stronger Every Week.
There are many levers to pull when it comes to progressive overload. For the sake of simplicity and efficiency we will be pulling on 2 levers for best results.
Lever 1 : Adding reps
Before moving to a harder exercise progression i recommend to “master” the progression by being able to complete a 5D5 block at the level you currently are.
where 5D5 block means = 5 reps Every minute on the minute for 5 minutes for chosen exercise.
Lever 2 : Exercise progressions
As you progress with time you will want to make the exercise harder and HARDER!, by either choosing a harder variation OR adding extra weights where possible.
Example with pull ups :
Level 1 : Pull up with floor support
…
Level 5 : Weighted ring pull ups