Keegan Smith explains why his DENSE training system uses 1-, 3-, and 5-rep sets at roughly 80% of your one-rep max. You stay far from failure, complete many reps with minimal fatigue, and move heavy loads. Athletes using DENSE have broken strength records while training frequently and building muscle.
Why do we use 1s, 3s, and 5s in DENSE? There's nothing magical about the numbers, but when you're training on the minute and you're leaving multiple reps in reserve every set, then you can use lower reps. So a lot of people are scared of singles. They think, oh no, if I train with singles, I'm going to get injured. But you won't get injured training with singles when you use DENSE because you're going to start at 80%, and with 80%, you could do 6, 7, 8 repetitions, and And you might think, well, how's that going to benefit me then if I'm so far away from failure? But that is the benefit, because when you can do 20 singles staying so far away from failure, you finish that session with so much confidence for the next weight that you charge on to the next weight and the next weight and the next weight. So these low number of reps per set allow us to build momentum with our training. It allows us to work with a serious weight but also minimize fatigue. So it's the fatigue to work ratio is really the key to success and progress in the gyms, particularly with your physique. The The more work that you can get done with the lowest amount of fatigue, the better the program is, the better the system is. This is why DANCE is very hard to beat because it has that super high work, super low fatigue, and it allows you to continue to train more often and get the transformation that you, that you want. I could never get the body that I wanted athletically until I figured out how to tap into this easy volume. CrossFit did the best job of taking it to the world, but I don't want to do all those CrossFit workouts. I don't want to wear the colored socks. So I came up with DANCE as a system to be able to make it easy for me and anyone to get those kind of results. At first, I didn't even think it was going to be good for strength gains, but we have so many people hitting all-time strength records using this system. The dense does work really well for maximal strength as well. We haven't used it with breaking powerlifting world records, but there has been a weightlifting world record broken by a coach who was using a lot of dense. I interviewed him about how he was doing that, and I do think that powerlifting world records can be broken using dense We'll see, and it doesn't really matter whether that's true or not because it can help 99% of people to get to a much stronger, more athletic physique while having more fun. It's the most joyful system too. Comment dense if you'd like to be one of the first to access our custom app that's finally allowed me to track my numbers, and it allow you to track yours too.
