Workout For Beginners : Density Training
Speaking of Cheat Days, that's a great segue for a discussion about the trainingmodality
you'll be using on those days:"Density Training".Originally developed for hypertrophy (building muscle), density training is theperfect modality to utilize when you have a caloric surplus on Cheat Days.Training Density refers to the amount of work you do in a given time frame, orover the course of your training session. The idea of increasing the density of atraining session is not new, but I've put my own spin on it to make it moreeffective for fat loss as well as muscle gain.
Traditionally, you were able to increase density in one of two ways: either domore work in the same time period, or do the same amount of work in the same.With the version of density training in XFLD, we take it a step further and haveyou do MORE work with MORE weight in the same time as before. That's wherethe muscle gain comes in.
To help facilitate fat loss, we set things up with fast paced circuits.To be more specific, you'll have a circuit of 3-5 exercises, each of which is to beperformed for a predetermined period of time.Instead of having a predetermined number of reps, you're going to be performing each of these exercises for time you simply have to do as many as you can in a given time period.
That's where general density comes in. The idea is to performmore reps on each exercise, and that's where the increase in density becomes a factor.Now, here's where it gets kooky: for your second circuit, you'll be using heavier-weight substantially heavier weight. Rather than just create density circuits, Ialso took advantage of some other cool things that happen when your bodyadapts and seems to get instantly stronger.
Not only are we seeking to increase reps, but also increase weight before werepeat a given exercise. Again, this is applied to all exercises within a circuit.Here's an example to illustrate:
Let's say you did each of the following exercises for 30 seconds each: overheadpress, bent-over row, squat.
In performing such a circuit, my personal results might look like this:
Barbell Overhead Press: 100 pounds for 12 reps.
Barbell Bent-overRow: 165 pounds for 15 reps.
Barbell Squat: 185 pounds for 11 reps
My second attempt at that circuit might look like this:
Barbell Overhead Press: 110 pounds for 15 reps
Barbell Bent-over Row: 190 pounds for 18 reps
Barbell Squat: 200 pounds for 14 repsHow is this possible?
Simple: your nervous system is firing like crazy.How is this possible? Simple: your nervous system is firing like crazy.You see, the first set serves as what we might call a neurological primer; that is,while it is certainly hard and helps you burn fat, that set is really preparing yourbody to move more weight your second set.
As is probably obvious, lifting heavier weights requires a lot more effort, and providing that effort a greater expense of energy.
Lucky for you, that energy is inthe form of calories, and so density training is also a great fat burning routine,particularly the second set of any circuit.You may be wondering why it would be necessary or even beneficial to perform a fat-burning type workout on a Cheat Day, when you'll be in a caloric-surplus.
The answer, my friends, is Excess Post Exercise Oxygen Consumption, or "EPOC". "EPOC" is what is responsible for extended calorie expenditure, or whatwe like to call "the afterburn" effect. That is, you'll continue burning calories longafter you're done working out for up to 36 hours.
That means that performing density training on your Cheat Days will not only help you build a bit of Lean Body Mass, it will also keep your metabolic rateelevated during your FAST Day, while you're already in an extreme caloric deficit.it's not hard to see how that leads to extreme fat loss! Overall,I'd say Density Training ranks very high on the Scale of Awesome.
Workout For Beginners : Density Training
By: Michael Dough
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