Dense strength packs high volume into short time blocks to boost nervous-system efficiency and muscle growth. The method uses timed sets like 5-minute, 20-rep-per-minute bench presses and 10-minute heavy partials at 3-5 reps per minute, letting you handle loads above your one-rep max safely.
I hope this video gives you an idea of how you can use dense strength for your upper body sessions. I hope you're able to apply a few things to improve your own training. So let's get right into it. So for the ones that don't know what dense is, it is a simple system that allows you to pack a bunch of volume into a small amount of time and gets you stronger really fast, gets your nervous system stronger really fast. And if you do it for long enough, it gives you quite some size as well. Keegan is proof of that. And I noticed some changes as well. And we actually made a video about dense strength, a longer one in detail. And we also plan to make a course on that. So if you're interested, let us know in the comments down below. So after we did our skill work, we started the session with 5D 20 reps on the bench press. 5D 20 means 20 reps on the minute for 5 minutes. So in total 100 reps, starting with 20 kilos and then working up to 30 kilos. This was a great warm up. We both did this for the first time. We both got a good pump going while we were working on our elasticity and our speed strength. After, after that, we ramped up to a 10D 3 to 5 on heavy partials. And Keegan's weight was obviously a bit too heavy for me, so he had to help me. But it was still a good stimulus for me and all of us and you too. You are generally stronger in shorter ranges of motion. So this can be a useful tool to get a feeling for heavier weights and for weights that are above your run rep max in a safe way and to build your strength and tissue capacity and, and bone density to prepare yourself for eventually hitting new bests. For me, it's also very valuable because I have to practice activating my whole nervous system. And when I have a weight in my hands that is above my 1 rep max, I really have to activate my whole body and teach my nervous system how to fire, even if it's just a small range of motion. Then we did some bench press for volume with 75 kilos. I did a 10D one and Keegan did a 10D five. Keegan finished the bench session off with some heavy partials on the dips and some bounces in the full range bottom of the dip. This is like short range and long range combined on the same minute. And I think he got to four minutes. He didn't really complete it. The five minutes. It was brutal. We did some, some pulling as well. I did a 5D one with 20 kilos on the NutraGrip chin up while Keegan did the same with 42 1/2 kilos on the minute with the regular chin up and I did some more volume on the pulling. I did two more five minute blocks with three reps on the minute, one with 10kg and one with only body weight. Trying to pull explosively and activate my whole nervous system. Like I said with the bench press as well, I can really feel that all the dance training is getting me stronger and I can also see some body composition changes already. I hope this video gives you some value in terms of how you can use dance for yourself. We used several blocks in one session, going from high repetitions high speed to heavy partials and then focusing on some more speed work and trying to be explosive with lower reps. Me personally I did one rep, Keegan did five reps. Generally if you want the size you would do like between 3 and 10 reps on the minute and if you want to go for the strength you do one rep on a minute you need both of course, and implementing both is very valuable and thence allows you to do that. We are also working on a dance guide for you, so let us know down in the comments if you're interested in having one. Other than that, all the links to new athlete are down in the description below and I also highly recommend you to check out the documentary you can which is linked here or here I don't know where. If you found this helpful, please leave a like down below. Leave a comment if you have any questions. Together we can make this channel grow again and we can maybe spread the message of a new athlete together and change some lives out there. Let's get after it and see you in the next one.
