The goal of muscle density training is to achieve maximum muscle hardness and sharpen all details in their structure. It is intended for advanced bodybuilders with at least 2 years of experience in the gym and well-developed muscle mass. Proper supplementation and an increased supply of protein in the diet are of great importance for its effectiveness. Learn the principles of training for muscle density and try out an exemplary training plan.

Muscle density trainingis a variant of strength training that allows you to build a proportional, sculpted figure. However, you can only carve in a material that is susceptible to shaping - such material can be the body of an experienced bodybuilder who for several years has been using exercises with heavy weights on the most important muscle groups. Beginning gym adepts should be patient and exercise according to a specific training plan in the gym for at least 2 years. Only when they increase their circumference, i.e. expand their arms, chest and legs, will they be able to start working on muscle density.

Muscle density - what does this mean?

What is muscle density? There is no specific scientific explanation for this term. It is known that "dense" muscles are made of more muscle fibers, devoid of subcutaneous fat and water. As a result, they are tighter and harder to the touch. They also differ in appearance from ordinary muscles: they have a sharper outline and more visible details. They are evenly spaced, thanks to which they give the figure a proportional, athletic appearance.

Muscle density training - when to use?

As already mentioned, density training should only be used by experienced bodybuilders with a solid understanding of the strength training technique. Such people, although they have elaborate figures, are often not satisfied with the appearance and consistency of their muscles. The most common problem is the residual layer of fat that prevents the drawing of the muscle from being extracted. Then the silhouette, despite intense exercise, is still rounded and "smooth", without clear contours. Density training can reduce this effect, sharpen body details and make the muscles appear denser and firmer.

Muscle density training - how long should you use it?

Density training can'tbe used for a long time as it places a heavy burden on the muscles and nervous system. It can be performed in cycles lasting up to 6 weeks, optimally - 3-4 weeks. We repeat the cycle twice a year, or - in the case of very advanced people - 3 times.

Muscle density training - rules

The effectiveness of density training depends on three basic factors:

  1. intensity - means gradually shortening the breaks between sets by 10 seconds. This means that in the first week of training, we take 60-second breaks, in the second - 50-second breaks, in the third, we reduce them to 40 seconds, and so on. Very advanced people who will reach the sixth week of the training cycle will have only 10-second breaks;
  2. volume - the effort should consist in performing many repetitions in at least 5 series (usually approx. 10 repetitions);
  3. frequency - each muscle group should be trained twice a week.

Muscle density training - diet and supplementation

The above training is a big challenge for the body - for this reason, when you start exercising for density, you need to increase the proportion of building components in the diet. In a regular training cycle, around 3 grams of protein per kilogram of body weight is recommended. Density training requires increasing this dose to 3.5-4 grams. It should also be remembered that this amount of amino acids is not recommended for people who have consumed less than 2 g of protein per kilogram of body weight, or have problems with the kidneys or heart.

Another important element of the diet should be fresh vegetables, especially green ones, containing the most micro and macro elements. You can consume them, for example, in the form of mixed cocktails. In addition to being easy to prepare, the body quickly absorbs the valuable nutrients they contain.

During the training for density, you cannot do without additional supplementation. It's best to get a supplement with a portion of BCAA amino acids. Among them, leucine has particularly good anabolic properties, which should be taken in doses of not less than 8-10 g per day. While training to increase muscle density, creatine supplementation, which causes the body hydration, is not recommended. As a result, it is more difficult to get rid of excess water from the area of ​​the muscles and thus the effects of exercise may be less visible.

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Bodybuilding