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Density Training for Strength, Size and Performance (5 BEST Methods)

www.empirebarbellstore.com www.patreon.com/alexanderbromley Podcast available on Apple, Google, Spotify and more! 0:00 Density Intro 1:35 #1 - Short Rest Periods 7:18 #2 - EMOMS and Clusters 11:30 #3 - Lift for Time Instead of Reps 12:23 Larry Wheels Squat-Off 14:50 #4 - Find Ways to Continue the Set 18:40 #5 - Supersets and Circuits In 2019, I competed in the Heavyweight division at the LA Fit Expo Strongman event. It was Larry Wheels' first event ever and I had the privilege of competing against him heads up. I went first in the squat, clipping off reps at a steady pace (that I had practiced many times) to fill out the minute in the most efficient way possible. When all was said and done, 510 had been buried for 17 reps in 60 seconds. Larry went after me, starting slowly to get used the the implement before picking up speed. As he got into double digits, strain began to show. When all was said and done, he had stopped at 17 reps. In an official competitive setting, I had matched one of the best squatters in the world in a squat-for-reps. Afterwards he said to me; "You must have an 800lb squat." I did not. In fact I had never squatted 700. There's no two ways about it: Larry could squat a good 200lbs more than me at the time. But my training for the show was specific to the demands of it and my approach led me to nip at the heels of one of the GOATs. Density, or the amount of work done per unit of time, is an important and not often talked about training metric. These are the most commonly used methods of increasing density for size, strength and performance and some of the tactics I used to match Larry.