Tip: Try the Heavy Density Lifting Method

Heavy Density Lifting: 5-4-3-2-1 at 70% of 1RM

Heavy Density Lifting or HDL is an even more difficult form of rest-pause training that works amazingly well. Here's how to do it.

Load up a bar or machine with a weight you can lift 10 times. That's about 70 percent of your 1RM. You'll use this same weight throughout the set.

Do 5 reps, rack the bar, and rest 15 seconds
Do 4 reps, rest 15 seconds
Do 3 reps, rest 15 seconds
Do 2 reps, rest 15 seconds
Do 1 final rep

That's one set. Each set ends up letting you complete 15 total reps with a load you could've done for only 8-10 "regular" reps, so it's clear why this is among the best size-builders.

Perform no more than three of these monster sets per workout. You shouldn't perform it for more than three workouts in a row as this method, while effective, is very draining on the body.

Question of Strength 65
Ask Me Anything I receive great questions in my T Nation Community Coaching Lab. If…
Question of Strength 64
Ask Me Anything I get a lot of great questions in my T Nation Community…
Your Warm-Up Is Killing Your Workout... and Gains
An Exaggerated Warm-Up Isn't Helpful I don't know when the lengthy warm-up became a thing,…
Deadlift: Drop It Quickly or Lower Slowly?
The Deadlift: Drop It or Lower Under Control? Fitness experts and even strength coaches normally…
How to Do the Hardest Core Exercise
A Core Exercise That Works Everything Ab wheel rollouts are known as a core exercise,…