Dense Strength Program
This program uses the Dense Strength Method (DSM) for 2 main lifts in each of the 3 workouts. It is recommended that you include 3 of the DSM workouts plus 3 MetCon or HIIT group classes for a well rounded balanced fitness program.
The Dense Strength Method is a method of strength training that has the ability to be modified for many different benefits. During this program, our main goal is ‘Hypertrophy’.
Hypertrophy involves increasing the BMR or RMR of an individual to improve lean mass and ultimately your body’s ability to use more calories throughout the day. This will help you improve body composition and other health markers if you include good nutrition choices to match the training program.
Each program is made up of 2 lifts of five min blocks, each minute on the minute you will complete 3 reps, the aim is to complete each lift. Accessory work is then performed which will have a time under tension (TUT) of between 40-70 seconds. During the accessory lifts (C1, C2 and D1, D2) pay close attention to the tempo. The first number is the eccentric (lowering) part of the lift and the third number is the concentric (pushing) part of the lift.
If you are aware of your 1RM percentages it is recommended you use 70-85% of your 1RM load.