Density training involves moving a lot of weight via volume and short rest periods. It invariably requires lifting lighter weight, but the total pounds moved in an hour are greater. Intensity is still high and failure is reached, but not with a handful of max-weight reps. The limited rest periods (think 15-30 seconds) ushers in the growth with less weight. Your joints and achy back will thank you.
For example, try doing occluded extensions alternated with heels-elevated goblet squats for 3 rounds, then remove the wraps and rest 3 minutes. Repeat a second or even third time, alternating exercises until you've done each one 3 times. Small weight, nasty pump and maximal results from minimal weight.
related posts
1 Exercise, 7 Ways to Build Legs and Glutes
It's one of the best lower-body exercises in existence, but there are many ways to do it. Have you tried them all?
Crack Open My Cranium
Crack open his cranium is exactly what some of you might want to do to Chad after reading this article. It seems the boy has gotten used to being flamed and now he's just beggin' for it!
Triceps: Grow or Die!
Want bigger, stronger triceps? Then ditch the sissy exercises and make these four moves staples in your training.
Tip: A Crazy Exercise That Actually Works
Some exercises are goofy looking and don't work very well. But some goofy-looking exercises are very effective. This is one of them.