Note: I want your opinion on this. Whether you agree, disagree, or want to point out a spelling error I want to see what you guys have to say about this. It is made on observations which led to conclusions.
We all know that training density is a great form of progression and a good way to hypertrophy. Density is referring to doing the same amount of work but performing it in a shorter time span(usually done by shortening rest periods). I'm going to use the age old sprinter vs long distance runner example. For those of you who don't know what it is I will explain it. For those of you who do you can skip the next paragraph
Compare the body of a long distance runner to a sprinter. The long distance runner is usually skinny and sometimes even look like they are starved. In contrast, the sprinter is usually a built guy with single digit body fat. Why is this? The marathon runner runs many miles while the sprinter only goes 100 meters. The long distance runner clearly does more work, but the sprinter does much more work over a short amount of time which takes a lot more power in order to do this. Power= Work/Time. The result is the body you see. So this a good amount of evidence toward the theory that the density method of training is good.
Intensity is also a great way of progression. Using a high amount of intensity(% of 1RM) gets a muscle stronger and in a weak correlation(because sometimes a stronger muscle isn't ALWAYS bigger, but a bigger muscle has more fiber to fire...)results in a bigger muscle. Let me go back to the sprinter/long-distance runner analogy. The sprinter trains with a much higher level of intensity than the runner. While the runner paces himself throughout the marathon, the sprinter gets one all out attempt through 100 meters. He has to beat the guys next to him so puts everything he has into the run, usually lasting like 11 seconds or less. In this way, we could say that high levels of intensity do help with muscle hypertrophy and "denseness" of the muscle.
Now drawing from this, it would be logical to say that the best workout program, is one that combines high levels of intensity with increased density in order to maximize gains in mass and strength. Now what exercise style fits this description? Rest-Pause Training.
On paper, Rest-Pause training would seem like the very best of both worlds and a great way to train. It uses high levels of intensity (90% of 1RM and up) while keeping the rest short (just ten seconds in between reps). This is much different than classic singles where there are several minutes in between in order to allow CNS recovery. The way i read Mentzer used it and i am currently doing is where he does four reps= 1 set. First two reps are done with same weight, then you drop the weight 20% or so and do the last two. I've tried this and you can barely get out that last rep.
Now I know your rebuttals. “But training at that intensity could lead to injuries and burning out of the CNS. And we all know that volume works because we all do it.”
But injury and burnout can be prevented easily. If you are new to working out then you should not train at this level of intensity often. Your form might deteriorate and lead to cheating which can lead to injuries. But if you have been going along for a while you should have pretty good form so just make sure to keep it and injuries will be kept down. Burnout can be prevented with proper diet, recovery and of course a back off week every 3-4 weeks. And is volume really what works or density? I lets say you and another person get to the gym and start working out at the same time. He is doing singles and doubles while you are doing high volume work and you both finish at the same time, then you will have probably done better for hypertrophy than he has. You had much more density because he was taking the classic 2 minute rest between maxes and in actuality probably used less power than you did. Power= Work/Time.
Now don’t get me wrong people, I am not ragging on high volume training or anything like that. I even love GVT and the one time I tried it I liked the gains. I have just made observations and reached a conclusion that seems probable. I just want your two cents in. It does seem though that, on paper, rest-pause training is pretty hard to beat. Well i was thinking about this post the entire day so I’m glad to get it off my chest. Your thoughts, please.
