Buzz
There's always that one exercise you consistently 'forget' to include in your routine. Whether it's curls or any other workout, we all have our neglected favorites. For those pressed for time or lacking motivation, here's a game-changing strategy to ensure you cover all bases: density sets.
What exactly are density sets?
Density sets, also known as density training, involve timed sets of one or typically two exercises performed in a superset. While I primarily follow traditional sets-and-reps training for most lifts, I incorporate density sets for accessory movements or exercises I might otherwise skip.
In density training, you set a timer and aim to complete as many repetitions of your chosen exercise as possible within that timeframe. I prefer using a five-minute timer for quick accessory work or a 10-minute timer for exercises requiring more focus. You can adjust the duration to suit your needs and modify it as you progress through different training phases.
The term 'density' refers to the goal of maximizing repetitions within the allotted time. By tracking your reps, you can challenge yourself to improve your count in subsequent sessions.
How can you effectively implement density training?
Start by selecting your exercises. This method works exceptionally well with supersets, either pairing opposing movements like bicep curls and tricep extensions or targeting entirely different muscle groups, such as core exercises for the abs and grip exercises for the forearms. Ensure you warm up adequately before diving in.
Once the timer starts, begin your exercises. Avoid pushing yourself to complete failure on each set—stop just short, leaving a few reps in reserve. This approach ensures you can perform more total repetitions before the timer ends.
Once you complete a set of each exercise, take the shortest rest possible and dive right back in. It’s normal for later sets to have fewer reps than the initial ones, and that’s perfectly okay. Even if you reach true failure, it’s not a problem—just keep pushing through. If you’re down to 2-3 reps per mini-set by the end, that’s still progress. To track your improvement, note the weight used and the total number of reps completed.
Advantages of density training
The standout benefit of density training is its time-bound nature. Set a five-minute timer, and you’ll know exactly when it’s over. That exercise you’ve been avoiding? In just five minutes, it’ll be done.
It’s also perfect for achieving that pumped-up feeling. This style of training gets blood flowing to your muscles, leaving them feeling like jelly and giving you a temporarily jacked appearance—ideal for that gym mirror selfie.
Additionally, there’s no room for overthinking. How many reps? Just do as many as you can. How much rest? Just enough to catch your breath. How many sets? However many fit into the five-minute window.
Drawbacks of density training
During a density set, there’s limited time to adjust weights or record the exact weight used, if you’re tracking it.
Additionally, the short rest periods aren’t ideal for maximizing strength gains. While density training can improve strength, those prioritizing strength should incorporate heavier lifts with three- to five-minute rest intervals for optimal results.
While it’s possible to structure your entire workout around density sets, and I’d certainly consider it for a time-crunched 20- or 30-minute session, it’s generally more effective to use density sets for a few accessory exercises rather than your entire routine.
Examples of density training
Supersets are ideal for density training, as they allow one muscle group to rest while you work another. For instance, a 30-second set of bicep curls followed by 30 seconds of tricep kickbacks, with a 30-second rest in between, gives your biceps a full minute of recovery. (You might even skip the rest if the tricep work provided enough downtime.)
You can also incorporate tri-sets (similar to supersets but with three exercises). While single exercises are an option, pairing at least two is recommended. Below are some effective superset combinations for density training, along with exercise examples:
Biceps (curls) and triceps (kickbacks 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 planks (for adductors)
Front raises, lateral raises, and reverse flies (for the three heads of the deltoid)
Remember, I’ve also compiled a list of my favorite supersets here. Due to the time constraints, it’s best to select exercises that use the same weight (like squats and swings with a single kettlebell) or the same equipment (such as cable machine supersets that require only one station).
And if you have exercises prescribed by a physical therapist that you dread doing…guess what? Those are perfect for density sets too.
