Tips for a Denser and Harder Look

Bigger Stronger Leaner Ellington Darden HIT Coaching
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Hi Ellington,
I come from an era where bodybuilders didn’t quite have the granite look of Dorian Yates and I think a lot of this is down to PED use, but I’d like to look “denser” and “harder” than I currently do, despite being in single digit bodyfat figures. With your experience is there anything you would advise either diet or training wise - or am I just out of time, hormones and have too many fat cells?

Thanks,

Jeff

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Genetics > drugs

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  1. Dr D won’t know he’s being questioned (as I don’t believe he frequents these boards anymore). So, to help, I’ll tag him: @Ellington_Darden
  2. no disrespect but this is not the body of someone with sing
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    le digit percent body fat. Not even close.
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My advice would be to add a few more pounds of muscle to your upper body, especially the frontside. Three or four pounds just might make a huge difference.

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Dr Darden,

For clarification re prioritizing the frontside body portion - Which one of your chest specialization routines do you currently recommend? Any all time favourite of yours with a proven track record? I have previously found that your specialization routines will do the trick on stubborn body parts.

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I like the following for chest: dumbbell flys, followed by bench press, followed by one-time down in a negative dip for 30-60 seconds.

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Your diet needs to get tuned up, and your training needs to get worked on.

How long have you been training with your current training methods?

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Start a training log so we can see what’s going on.