Density Training for Muscle Growth: Most Time-Efficient Method?

TIMESTAMPS
00:00 Intro
00:20 What is Density Training?
04:27 Density Training Strategies
15:51 Practical Recommendations
STUDIES
pubmed.ncbi.nlm.nih.gov/28641...
www.researchgate.net/publicat...
pubmed.ncbi.nlm.nih.gov/34564...
www.researchgate.net/publicat...
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[@Ascension-Inc]

This channel always puts out quality content, very thorough and presented very clearly with absolutely no BS. Somehow manages to be one of the best channels despite a plethora of other good channels. Keep up the solid work.

[@FlowHighPerformance1]

Glad you find the content helpful 👍

[@colmwhateveryoulike3240]

Yeah this channel and house of hypertrophy are the best two for density-learning lol.

[@sankalpverma618]

Superset , clusterset , dropset , myorep , rest pause , partial reps , assisted concentrics all great techniques

[@KenanTurkiye]

Density Training Stimulus To Fatigue Ration Overlapping Exercises Exercise Order Distinguishing Muscle Overtraining from Systemic Overtraining .....I wish I knew all this when I first started lifting, these are the key concepts besides knowledge of exercises for each muscle group and exercise execution forms etc.

[@FlowHighPerformance1]

Definitely some important concepts for lifters to learn 💪

[@BigV24]

Great insight. I train like this intuitively after learning it from my father. Nice to know there is a method to the madness.

[@FlowHighPerformance1]

Nice 👍

[@ETL1151]

Paired/Super Sets are the way. Thank you for affirming that for me

[@FlowHighPerformance1]

Yes, paired sets are great 💪

[@Heylon1313]

great video as always

[@FlowHighPerformance1]

glad to hear it 👍

[@brandonor]

i have limited time for workouts so i try to get the most amount of work done in shortest period of time. i already incorporate paired sets the whole way through and do a full body routine during the week. i think i will try to incorporate drop sets as well. i see how this can help improve the muscle building quality of the reps. thanks for sharing the knowledge! very informative.

[@FlowHighPerformance1]

No problem, keep it up 👍

[@abhistraj4284]

Great 🔥🙏👍

[@jacobstaff549]

❤❤❤❤ great seminar....very proper analysis.. that's why i love you....

[@FlowHighPerformance1]

Glad to hear it 👍

[@PerformanceinFootball]

Very nice video. Thanks a lot

[@FlowHighPerformance1]

No problem 👍

[@meat3486]

Forget the influencers I think whoever puts these videos out is my favorite imo💪🏿

[@FlowHighPerformance1]

this channel is about quality information - not anyone's physique or personality 👍

[@playwithreality]

Very happy with density training, the time saving is an absolute life saver. At ~advanced level dealing with long workouts doing hard sets gets really exhausting. A practical example of doing density training for legs would be tripled sets of DB bulgarian splits with DB single leg deadlift and DB single leg hip thrusts. Gets the job done for quads, hams and glutes in about 15 to 20 minutes. Then throw in quad and ham machines and a bit of calves. Back home in 30-40 mins. Quite hard on cardio but possible to get used to it after a few weeks. Full body circuits also work nicely if you want to do a day or mesoblock of metabolic training

[@FlowHighPerformance1]

Yes, definitely a massive time saver. Also tends to feel better on the joints & connective tissue for me personally since loads are limited by muscular fatigue 💪

[@-hx7on]

i use it 1/year for 6weeks .always good !!

[@reconteam91]

Very pertinent topic! After watching your "When to Use Metabolite Techniques" I've been using myo reps for my isolation exercises because my time in the gym is reaching 2 hours with traditional sets. It helps a ton! But how many "sets" of myo reps should I do? Like for biceps, after going 20 reps then 5, 5, 5, 5 and that's the end of the set, should I rest and go again or is that the whole bicep workout?

[@FlowHighPerformance1]

That would be all sets for that particular exercise. Or you could add more sets by doing more myo reps 👍

[@reconteam91]

@@FlowHighPerformance1 much appreciated!

[@juancamilogallego9143]

As a med student I would love to carry out a study about myoreps, nobody has ever published anything on the method. It seems quite logical it might turn up as a great method due to many physiological aspects, specially as it enhances muscle stress and time under tension in such a short period of time

[@FlowHighPerformance1]

I definitely think many metabolite techniques are underrated. They likely provide a great stimulus in a short duration 👍

[@Braddaddyx]

I love density training in a rest/pause style. It gives you shorter DOMS and keeps your energy levels high, so you can train more frequently. I think most intermediate lifters train to much volume. Intensity, frequency, and regeneration are more important.

[@cdc72311]

I hit the Arnold split… I do tricep bicep Shoulder and legs in 1 session nonstop and finish within the hour. I swap from bicep to tricep to shoulder to legs after 1 set each. I sometimes get winded so I take a short break at that point. It’s worked well for me, but may not be optimal for maximum hypertrophy…. Nonetheless I have seen good results in the last year since I’ve started this routine.

[@FlowHighPerformance1]

Sounds like a solid routine 👍

[@mattmatty1234]

Can you do a video about velocity training?

[@FlowHighPerformance1]

It isn't really relevant for hypertrophy training

[@omdc535]

I have used a variation of density training for 35 years. I limit the amount of rest between sets to 1 minute instead of tracking the start and stop time. In either case, stamina is significantly improved.

[@FlowHighPerformance1]

Nice work 👍

[@tiagorosado3625]

What is the difference between paired sets and supersets? I don't seem to see any

[@FlowHighPerformance1]

Generally, paired sets are alternating between two opposing muscles. Supersets are sometimes performed using two exercises training the same muscle. That is how I like to distinguish them anyway 👍

[@xmansmit]

I think it would be interesting to see if having a training partner vs solo has any effect on progress

[@FlowHighPerformance1]

That it an interesting question 🤔

[@rc0va]

I guess it has its advantages, the two main being motivation and risk control when approaching failure. More volume and gains per week for sure. Shame I'm a lone jag in the jungle of my resistance-bands-based home gym. :P

[@Braddaddyx]

I am pretty sure the hype and motivation of a good training partner has a positive effect while having to take care of a bad partner has a negative effect. I train solo 4 times and with a partner 1 time per week. If he is motivated I have my best workouts on that day. But if he is demotivated I would rather work alone.

[@energyfitness5116]

Great vid! I disagree about beginners. Ive trained average pwoplw for a decade and started with Density Training innhalf hour sessions. X2/wk worked well for at least 2 years on average. I found beginners do well with the autoregulated aspect of starting as slow as they needed to learn(as in avoiding fatigue), the psychological aspect of seeing continual progress without needing to meet a set of 10 reps, and seeing just how much work they can do in 20 minutes compared to the other gym goers who usually rest 3-5mina between sets. Later once competency was reached qith the basic moves, we added 5x5 type lifting.

[@FlowHighPerformance1]

nice, good to see it work well with beginners 💪

[@joemorgenstern9846]

I am currently trying Mike Mentzer's HIT.

[@FlowHighPerformance1]

Nice. How is it going so far?

[@joemorgenstern9846]

@@FlowHighPerformance1 Pretty good. It's great for hypertrophy. I mentioned it because it is also a time-efficient way to train and also is similar to the information in your video.

[@FlowHighPerformance1]

Great to hear. I don't know too much about Mike-Mentzer-style training but I'll definitely look into it 👍

[@joemorgenstern9846]

@@FlowHighPerformance1 His style was and still is controversial. HIT stands for 'High Intensity Training'. May be worth a video or even a rebuttal. Cheers.

[@FlowHighPerformance1]

I plan on researching his methods and doing a critical analysis on the topic at some point 👍

[@MarcosLacombe]

Considering that the focus is to get maximum results with less time, wouldn't heavy compounds be good for targeting more muscles when compared to isolation lifts? Couldn't this compensate the extra setup/rest time required? I know you're considering only number of sets per time, but another approach could have been total stimulus per time. I think it's interesting because number of sets per time consideres a set of biceps curl and a set of bent-over rows as the same, but a set of bent-over rows offers a lot more total muscle growth stimulus than a set of biceps curl, which is relevant when your focus is to get the most results out of the least amount of time.

[@FlowHighPerformance1]

I see your point. Although, to maximise efficiency, I would still prioritise low-global-fatigue compound lifts (eg. cable row over barbell row) 👍

[@MarcosLacombe]

@@FlowHighPerformance1 but you agree with compounds being a good option instead of isolation lifts?

[@FlowHighPerformance1]

@@MarcosLacombe depends on the specifics. Isolations might be a better option in some cases. Although a combination of both is usually the way to go 👍👍

[@MarcosLacombe]

@@FlowHighPerformance1 I like the compounds, even free weights, for the added instability that trains supporting and stabilizing muscles. Even stuff like dumbbell instead of barbel bench for the extra instability and range of motion. I feel like they offer a good stimulus to fatigue ratio. And in a very short workout you usually don't have to worry so much about overall fatigue in my opinion, so I like pushing for maximum results per exercise, which are usually the big compounds with free weights, sometimes even stuff like the Olympic lifts, even though they are not suitable for super sets.

[@bobar84c]

Mike Mentzer was right?

[@FlowHighPerformance1]

I dont think these principles align with Mike's training methods

[@DogMania]

First!

[@100KGNatty]

I can already see myself getting injured before even completing 20 sets with 1 minute rest

[@FlowHighPerformance1]

If technique is good, then I dont see why it would have a high injury risk 🤔

[@100KGNatty]

@@FlowHighPerformance1 The way I see it play out is me going way harder than I should on that program. It's better to leave reps in the tank to allow that much volume

[@FlowHighPerformance1]

I see your point 👍

[@bultvidxxxix9973]

I don't really get myo reps. From what I heard that "effective reps" model is wrong and the fact that shorter rest periods are inferior, kind of proves that. Why are short rests suddenly supposed to better just because you give them a fancy name?

[@FlowHighPerformance1]

They are not better. Just more efficient 👍

[@jxzcvk]

Have you seen much research on every minute on the minute training?

[@FlowHighPerformance1]

Havent seen anything on this training method specifically

[@ITAPTF240]

Let's be honest, most people are bull$itting in the gym. If you are spending more than an hour in the gym, you are wasting time.

[@FlowHighPerformance1]

You can definitely get a good session in under 60 minutes