How To Be Dense While You Build Muscle The Smart Way by Jeremy Markum

Are you looking for another way to

progress that doesn’t require adding

more weight to the bar? Are you stuck

and stagnate? Well give Density

Training a try. If you don't, I

guarantee you will hit a plateau.

Density, as it pertains to resistanct

training, is the amount of Work

performed per unit time. And yes,

“time” is critical here, because it's

the variable we're going to manipulate

to ensure Progression, and a simple

one at that.

(By the way, Work equals Force X's

Distance, and when we're talking

engines and sports cars, it's called

"Horsepower." I mention this, because

everyone knows that, a bigger engine

with more cylinders produces more

Horsepower, all else equal. Same with

your muscles.)

I won’t go into why Density Training

works, other than to say it

preferentially targets Intermediate

Twitch Muscle Fibers, and also the

nutrient delivery / waste removal

systems associated with these fibers,

which means that these fibers and

these systems will hypertrophy in

response (sorry for the science

speak!). If you’re more curious about

the mechanism than that, you can buy

my Advanced Training & Nutrition

Guide, where I do go into a little

more detail, while at the same time,

keeping it in laymen's terms. For now,

here’s the workout:

Let’s pretend it’s your day to train

biceps. Here’s what you do:

You will perform Standing Curls (I

like doing these with an Elastic Band

rather than a dumbbell).

1) Select a load (or a color with the

bands) such that you think you can

perform about 15 reps on your first

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BIO:

Jeremy (aka The Fitness Sage) is the author of the upcoming guide: "The Tao of Functional Fitness." He has recently appeared on the "Pat Croce: Moving In" TV show, and has appeared on the cover of Men's Workout Magazine twice. You can learn more about his Profound approach to health and fitness at http://www.JeremyMarkum.com or his members-only site at http://www.JeremyMarkumInnerCircle.com.

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