{"id":68186,"date":"2018-01-17T20:50:23","date_gmt":"2018-01-17T20:50:23","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/density-training-for-fat-loss"},"modified":"2022-10-25T18:23:09","modified_gmt":"2022-10-25T23:23:09","slug":"density-training-for-fat-loss","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/density-training-for-fat-loss\/","title":{"rendered":"Density Training for Fat Loss"},"content":{"rendered":"

When you look at the sea of cardio machines at most gyms, you\u2019ll see many individuals with a look of desperation on their faces as they walk, run, step, and cycle. Every one of them hopes that every minute on the machines is burning the fat<\/a> off their bodies. Turn the other way, and you\u2019ll see others toiling away on the fitness floor, lifting, pressing, pulling, and heaving in hopes of building muscle<\/a> and strength<\/a>.<\/p>\n

One word comes to mind when you survey this all-too-familiar scene: boring.<\/strong> Long sessions of brisk walking are great for cardiovascular health but do little for significant fat loss. On a similar note, traditionally practiced weight training will increase levels of strength and hypertrophy, but long, unfocused rest periods between sets of near maximal loads will yield little else.<\/p>\n

For the normal Joe, a combination of optimal exercise for both fat loss and increases in strength and muscle would the ideal approach. Today I\u2019ll offer a way to do that without compartmentalizing each aspect of training or compromising your goals.<\/p>\n

Get off the treadmill and put down that one-rep max effort for just a moment, and enter a new mindset regarding fat loss without traditional cardio means.<\/strong> You\u2019ll also be happy to hear you can keep and possibly gain a little muscle and strength in the meantime.<\/p>\n

What is Density Training?<\/h2>\n

Density training can be compared to nutrient density. It\u2019s getting the most out of what you have. Regarding training, it mostly refers to those who are short on time but still want to do something significant enough to induce change.<\/p>\n

There are plenty of ways to pack a lot of work in a little amount of time.<\/strong> All it takes is a little creativity<\/a> and a lot of effort. In fact, you may actually benefit more from training this way, as it provides a little fire under your butt to get going and get done in less time.<\/p>\n

You will mostly use compound, multi-joint movements through each program for efficiency and a more effective workout. If you used a string of isolation moves to get all this work done, you would be at the gym for half the day. Rep ranges will vary throughout each program not only for variety but also to touch on each variable of training. Hypertrophy, strength, power, and muscular endurance are all included to give you a comprehensive training experience.<\/p>\n

Supersets will be another big part of these programs. Normally, most people perform a set, rest, and then perform another set and rest again. Supersetting eliminates rest between sets and utilizes that time for more work.<\/strong> Antagonistic (opposite) muscle groups will be paired for supersets, such as bench presses<\/a> and rows<\/a>, or curls and triceps extensions.<\/p>\n

Density Training Workouts for Fat Loss<\/h2>\n

Following are several programs that fit this bill nicely. Consistency and discipline are key for these programs to be effective.<\/strong> Just because they\u2019re short doesn\u2019t mean they\u2019re easy. Put any of these plans into motion for four to six weeks. Once you\u2019ve completed that cycle, either take a few days off and come back to run through a different one or simply perform the same plan again.<\/p>\n

I designed each program with the busy gym environment in mind. You won\u2019t need to travel across the gym and monopolize several pieces of equipment only to risk getting a station taken once you turn your back. They are designed to be performed in close proximity and little-to-no major setup.<\/p>\n

Rest periods aren\u2019t to be ignored or just winged.<\/strong> Some groups of exercises are performed with very little rest, while others are prescribed with no rest at all. Use a watch or a clock to stay on schedule.<\/p>\n

Don\u2019t neglect your warm-ups. Yes, these programs are designed to be quick and dirty, but not at the risk of potential injury. Take your warm-ups seriously. Perform each set, warm up or working set, with deliberate action.<\/p>\n

Now it\u2019s time to choose which program to start. Each program is listed in ascending order of time and intensity. Whichever you choose, be sure to put your all into it and stay consistent.<\/p>\n

Click here for a downloadable copy of these workouts.<\/a><\/strong><\/h3>\n

The 20 Minute Time Crunch<\/h2>\n

Perform each session twice per week.<\/p>\n\n\n\n\n\n\n\n\n
Seesion 1<\/th>\nWarm Up Sets<\/th>\nWorking Sets<\/th>\nRest<\/th>\n<\/tr>\n<\/thead>\n
Flat bench dumbbell press<\/p>\n

Two-arm dumbbell row<\/td>\n

2 x 15<\/td>\n3 x 8 – 12<\/td>\n45<\/td>\n<\/tr>\n
Standing dumbbell side lateral raise<\/a><\/p>\n

Seated dumbbell press<\/td>\n

 <\/td>\n3 x 8 – 12<\/td>\n30<\/td>\n<\/tr>\n
Standing dumbbell curl<\/p>\n

One-arm overhead triceps extension<\/td>\n

 <\/td>\n3 x 8 – 12<\/td>\n30<\/td>\n<\/tr>\n
Lying leg raise<\/p>\n

Floor crunch<\/td>\n

 <\/td>\n3 x 20<\/td>\n30<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n\n
Session 2<\/th>\nWarm Up Sets<\/th>\nWorking Sets<\/th>\nRest<\/th>\n<\/tr>\n<\/thead>\n
One-leg calf raise<\/p>\n

Box or squat jump<\/td>\n

2 x 15<\/td>\n3 x 8 – 12<\/td>\n30<\/td>\n<\/tr>\n
Barbell back squat<\/p>\n

Barbell Romanian deadlift<\/td>\n

 <\/td>\n3 x 8 – 12<\/td>\n60<\/td>\n<\/tr>\n
Static barbell or dumbbell lunge<\/p>\n

Prisoner squat<\/td>\n

 <\/td>\n3 x 8 – 12<\/td>\n60<\/td>\n<\/tr>\n
Hanging leg raise<\/p>\n

Bent leg raise<\/td>\n

 <\/td>\n3 x 20<\/td>\n30<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

The 30 Minute Thrasher<\/h2>\n

Perform each session twice per week.<\/p>\n\n\n\n\n\n\n\n\n
Session 1<\/th>\nWarm Up Sets<\/th>\nWorking Sets<\/th>\nRest<\/th>\n<\/tr>\n<\/thead>\n
Incline barbell bench press<\/p>\n

Wide-grip pull-up<\/a><\/p>\n

Push up<\/td>\n

2 x 15<\/td>\n3 x 6 – 10<\/td>\n60<\/td>\n<\/tr>\n
Front plate raise<\/p>\n

Dumbbell upright row<\/p>\n

Bent-over dumbbell rear lateral raise<\/td>\n

 <\/td>\n3 x 6 – 10<\/td>\n45<\/td>\n<\/tr>\n
Barbell curl<\/a><\/p>\n

Parallel bar dip<\/p>\n

Reverse barbell curl<\/td>\n

 <\/td>\n3 x 6 – 10<\/td>\n45<\/td>\n<\/tr>\n
Hanging leg raise<\/p>\n

Floor crunch<\/p>\n

Lying leg raise<\/td>\n

 <\/td>\n3 x 20<\/td>\n30<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n
Session 2<\/th>\nWarm Up Sets<\/th>\nWorking Sets<\/th>\nRest<\/th>\n<\/tr>\n<\/thead>\n
Squat jump<\/p>\n

Static lunge<\/p>\n

One-leg calf raise<\/td>\n

2 x 15<\/td>\n3 x 6 – 10<\/td>\n60<\/td>\n<\/tr>\n
Barbell front squat<\/a><\/p>\n

Reverse lunge<\/p>\n

Dumbbell Romanian deadlift<\/td>\n

 <\/td>\n3 x 6 – 10<\/td>\n60<\/td>\n<\/tr>\n
Bench step-up<\/p>\n

Farmer’s walk<\/p>\n

Incline board crunch<\/td>\n

 <\/td>\n3 x 6 – 20<\/td>\n60<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

The 40 Minute Fat Scorcher<\/h2>\n

Perform each session twice per week.<\/p>\n\n\n\n\n\n\n\n\n
Session 1<\/th>\nWarm Up Sets<\/th>\nWorking Sets<\/th>\nRest<\/th>\n<\/tr>\n<\/thead>\n
Feet-elevated push up<\/p>\n

Close-grip pull up<\/p>\n

Flat bench barbell press<\/p>\n

Bent-over barbell row<\/a><\/td>\n

2 x 15<\/td>\n3 x 6 – 10<\/td>\n60<\/td>\n<\/tr>\n
Seated dumbbell shoulder press<\/p>\n

Seated dumbbell side lateral raise<\/p>\n

Bent-over dumbbell rear lateral raise<\/p>\n

Standing barbell military press<\/td>\n

 <\/td>\n3 x 6 – 10<\/td>\n60<\/td>\n<\/tr>\n
Incline bench dumbbell curl<\/p>\n

Lying dumbbell nosebreaker<\/a><\/p>\n

Standing dumbbell hammer curl<\/a><\/p>\n

Diamond push up<\/td>\n

 <\/td>\n3 x 6 – 10<\/td>\n60<\/td>\n<\/tr>\n
Floor crunch<\/p>\n

Hanging straight leg raise<\/p>\n

Hanging bent leg raise<\/p>\n

Bicycle crunch<\/td>\n

 <\/td>\n3 x 10<\/td>\n30<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n
Session 2<\/th>\nWarm Up Sets<\/th>\nWorking Sets<\/th>\nRest<\/th>\n<\/tr>\n<\/thead>\n
Box or squat jump<\/p>\n

Bench step-up<\/p>\n

One-leg calf raise<\/p>\n

Walking lunge<\/td>\n

2 x 15<\/td>\n3 x 6 – 10<\/td>\n60<\/td>\n<\/tr>\n
Barbell or dumbbell Romanian deadlift<\/p>\n

Front or back barbell squat<\/p>\n

Static dumbbell reverse lunge<\/a><\/p>\n

Static dumbbell front lunge<\/td>\n

 <\/td>\n3 x 6 – 10<\/td>\n60<\/td>\n<\/tr>\n
Burpees<\/p>\n

Farmers’s walk<\/p>\n

Hanging leg hold<\/p>\n

Planks<\/td>\n

 <\/td>\n3 x 10<\/td>\n60<\/td>\n<\/tr>\n<\/tbody>\n<\/table>","protected":false},"excerpt":{"rendered":"

When you look at the sea of cardio machines at most gyms, you\u2019ll see many individuals with a look of desperation on their faces as they walk, run, step, and cycle. Every one of them hopes that every minute on the machines is burning the fat off their bodies. Turn the other way, and you\u2019ll see others toiling…<\/p>\n","protected":false},"author":1219,"featured_media":68187,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4642],"tags":[2687],"acf":[],"yoast_head":"\nDensity Training for Fat Loss - Breaking Muscle<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/breakingmuscle.com\/density-training-for-fat-loss\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Density Training for Fat Loss - Breaking Muscle\" \/>\n<meta property=\"og:description\" content=\"When you look at the sea of cardio machines at most gyms, you\u2019ll see many individuals with a look of desperation on their faces as they walk, run, step, and cycle. Every one of them hopes that every minute on the machines is burning the fat off their bodies. Turn the other way, and you\u2019ll see others toiling...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/breakingmuscle.com\/density-training-for-fat-loss\/\" \/>\n<meta property=\"og:site_name\" content=\"Breaking Muscle\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/breakingmuscle\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-01-17T20:50:23+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-10-25T23:23:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2018\/01\/densitytrainingforfatloss.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"627\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Brad Borland\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@BreakingMuscle\" \/>\n<meta name=\"twitter:site\" content=\"@BreakingMuscle\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Brad Borland\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/breakingmuscle.com\/density-training-for-fat-loss\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/breakingmuscle.com\/density-training-for-fat-loss\/\"},\"author\":{\"name\":\"Brad Borland\",\"@id\":\"https:\/\/breakingmuscle.com\/#\/schema\/person\/474c98f4095980963af76484daa01ccf\"},\"headline\":\"Density Training for Fat Loss\",\"datePublished\":\"2018-01-17T20:50:23+00:00\",\"dateModified\":\"2022-10-25T23:23:09+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/breakingmuscle.com\/density-training-for-fat-loss\/\"},\"wordCount\":1053,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/breakingmuscle.com\/#organization\"},\"keywords\":[\"superset\"],\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/breakingmuscle.com\/density-training-for-fat-loss\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/breakingmuscle.com\/density-training-for-fat-loss\/\",\"url\":\"https:\/\/breakingmuscle.com\/density-training-for-fat-loss\/\",\"name\":\"Density Training for Fat Loss - 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He now publishes through his blog, and armed with both knowledge and muscle, he has helped countless individuals domestically and abroad. Brad is a University Lecturer with a Master\u2019s degree in Kinesiology and he is also a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). Brad is a veteran of the Air National Guard and proudly served on several deployments including Afghanistan in 2003. He served a total of 21 years. However, upon coming home from Afghanistan, Brad was diagnosed with Hodgkin\u2019s Lymphoma (2004), an immune system cancer which both his brother and father were survivors of prior. He went through nine months of chemotherapy before a full recovery and eventually found his way back to the bodybuilding stage. Brad writes for several publications on the subjects of training, nutrition, supplementation, motivation, and everything cool. With a \u201ckeep it simple\u201d mindset, drug-free approach, and ability to help people go from scrawny to brawny, Brad\u2019s experience, education, and know-how have influenced people from all walks of life. Brad has a son with his wife Courtney.","sameAs":["https:\/\/bradborland.com\/"],"url":"https:\/\/breakingmuscle.com\/author\/brad-borland\/"}]}},"_links":{"self":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/68186"}],"collection":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/users\/1219"}],"replies":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/comments?post=68186"}],"version-history":[{"count":3,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/68186\/revisions"}],"predecessor-version":[{"id":171064,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/68186\/revisions\/171064"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/media\/68187"}],"wp:attachment":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/media?parent=68186"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/categories?post=68186"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/tags?post=68186"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}