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Density Sessions

Density sessions....

This is the HIIT style training that most people do not know exists. These are a personal favorite and a great way to build a strong muscular body.

A density workout is also a great way to get in a lot of work in a relatively short amount of time.

What is a density session?

A density session was made by a strength coach by the name of Charles Staley.

Density sessions are typically a full body, 5 exercise, time limit workout. The time limit is usually around 20 minutes.

During the workout you try to complete as many rounds as you can in the time limit. If it is a well programmed workout, you should be able to complete at least 5 rounds in the time limit. Your rep ranges are typically going to be around the 10 rep mark.

It seems easy, however these workouts are a lot harder than you think.

Does this sound familiar? If you know anything about Crossfit it should. Crossfit calls it an AMRAP (As Many Rounds As Possible).

Benefits of a density session:

There are many benefits to doing density sessions. Here are just a few.

-you get in ton of work in a little bit of time

-easy to track progress

-easy to program

-you need little to no equipment

-hybrid of metabolic and strength training

Exercise selection:

You will want your density session to be full body workouts. The easiest way to do this is by choosing one exercise from each movement pattern.

-explosive or carry

-hip hinge


-upper body pull

-upper body push

Density sessions are the least known of HIIT workouts. It is a timed training session that is best done as a full body workout. You can get a lot of work done in a little bit of time and you don’t need much equipment to get in a good hard workout. It is also very easy to select the exercises you want. A density session should be your next go to HIIT workout.

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