OH! Magazine - Australian Version September 2015 | Page 22

MIKE
CAMPBELL

DENSITY TRAINING FOR
MUSCLE DEFINITION
Mike Campbell recommends density training as an effective method
to achieve greater muscular definition.
reps. For example, let’s say you were
doing a back squat, and you had
60kg on the bar with the timer set for
10 minutes. You would aim to get as
many reps done in that 10 minutes.

any of us want to be lean and have
a defined, muscular shape. And we
want it fast – both in terms of the time it
takes to achieve it, as well as efficient and
fast workouts. This article is aimed at
fellas who have this goal.

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There are training modalities that when
executed properly, can help you achieve
the above. That’s not to say this is a ‘quick
fix’, not at all – quick fixes don’t exist,
remember that, okay? This said, more
effective and efficient modalities do exist,
and when used in conjunction with
appropriate nutrition and lifestyle you can
achieve significant muscle gains.
So what is the solution? Density training.
Density training is about combining
training volume and duration. So we take
into account weight, reps and time, where:
• Volume = reps x weight used
• Duration = the length of time taken.
Essentially, we want to get a lot of work
(i.e., volume) done in a chosen period of
time; and progressively do more / better /
faster as we move from session to session.
How does density training work?
We can set this up a number of ways and
in many differing combinations, but for
ease of application, we’re going to focus
on two options:
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Time-based: working within a set time
period with a chosen weight, you
complete as many reps as you can in
that time. The variable that changes
workout to workout here is your total

SEPTEMBER 2015 ( OH! MAGAZINE )

Rep-based: working with a chosen
weight, and designated reps, you are
going to get those reps done as fast
as you can. The variable that changes
here is the time taken. Using the
same example, you would set yourself
a target of, say, 50 reps with the
60kg, and then see how fast you can
complete those 50 reps.

The weight used can vary, however, for our
purposes let’s say you’re going to use a
weight that you could safely complete 10
(or up to 15 depending on your ability or
conditioning). It then becomes up to you
how you actually structure the breakup of
mini sets within the overall density set.
The general idea would be to keep one to
two reps ‘in the tank’ each effort, so your
rest is shorter and you can maintain a
regular and consistent pace. So you may
have a ten rep max (RM) on the bar and
aim to do eight reps each effort. Or you
might do five each time, and rest for a
shorter time.
The idea is to rest as and when needed,
but keep it as brief as possible.
I’ll outline a couple of different options
below, but first – why density training?
With density training we are essentially
taking the best of all elements of training
and rolling them up into one efficient
package. Although it’s traditionally

designed to help achieve hypertrophy (i.e.,
muscle growth), when used in the way I’ve
recommened, it can also help promote fat
loss. This is because with the voluminous
nature of density training, you can burn a
lot of calories. However, you’ll also increase
your overall work capacity, which will
continually improve your ability to get more
done on subsequent workouts. You’ll also
be encouraging a physiological response
that sees your hormones wanting to build
muscle and burn fat, leaving you in a state
of high lactate, which causes your muscles
to burn, heart to pound and lungs to ache.
And, with density training all of this occurs
in a very time-efficient manner.
Here are two sample workouts using two
different density sets. Set the weight
based off your 10RM for each exercise.
And remember to ask a fitness professional
if you need assistance.
Workout 1:
A1: Barbell back squat
A2: Chin up (assisted if need be)
Your aim is to get 50 reps of each as fast
as you can.
B1: Dumbbell goblet squat
B2: Dumbbell single arm bent over row
Set the stopwatch for 12 minutes and get
as many reps as you can done in that time.
Workout 2:
A1: Barbell deadlift
A2: Dumbbell chest press
Set the stopwatch for 10 minutes and get
as many reps as you can done in this time.
B1: Barbell push-press
B2: Dumbbell Romanian dead lift
Your aim is to do 75 reps of each, as fast
as possible.

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( Men’s Health )