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Build Muscle and Lose Fat With Density Intervals

Build Muscle and Lose Fat With Density Intervals

by | Aug 25, 2024 | Blog, Exercises, Workouts

Too often we only use one very specific rep and set range in our workouts because we’ve heard it’s ideal for strength or muscle hypertrophy or strength endurance…

And we stay within this SINGLE rep range because it is supposedly best for our goal.

But this narrow view of how we SHOULD train holds us back.

It even prevents us from truly pushing ourselves or that progression to create results.

It prevents us from building endurance which could enhance our recovery to see better muscle growth.

It prevents us from increasing our maximal strength to see better muscle gains.

And when we don’t use DIVERSITY IN DESIGN to our advantage, which is even more key the more experienced we are, we often see our results plateau.

We find we aren’t gaining muscle while still putting in hours at the gym. And even our fat loss results seem to go backward.

But by embracing other training techniques, not only can we improve our results, but we can be more efficient in our training, which is good if you’ve ever thought, “I don’t have enough time!”

That’s why I want to share one of my favorite efficient training techniques so you can see better fat loss and muscle gains from your workouts.

And that training technique is Density Intervals!

When we hear INTERVALS, many of us instantly think about cardio workouts.

We think HIIT and our blood pumping and fat crying…

Not muscle being built.

But intervals are a great way to help ourselves increase our training density, or the amount of work or weight lifted in a set timeframe, to see better muscle and strength gains with shorter workout sessions.

That’s why I want to break down why interval strength workouts can be so amazing and how to use Density Intervals specifically to your advantage.

So first…why can intervals be better than just set rep ranges for building strength and muscle?

Using timed intervals in our strength workouts can help us push past the point we usually want to quit.

Think about your workouts…Have you ever just stopped at the top of a rep range because you hit the top number you “should” be doing?

Have you ever thought, “I could have done more but MEH it’s hard enough and I want to just get the workout done?”

Intervals can help us push past that point because we have to keep going until the timer beeps.

It can make us do an extra few reps we normally wouldn’t have and push a bit harder than we would have otherwise.

Even if we have to PAUSE during the interval to keep going, it helps us get more work done in a shorter amount of time.

And it can even help us lift a greater overall load for the session than we would have just counting reps.

Especially if we are a bit pressed for time, intervals stop us from losing mental focus and just rushing through.

We can’t just stop when it feels hard with reps, think “Good enough” and go on to the next thing.

We have to work the entire interval.

And often this keeps us more intentional and focused on the movement. We aren’t worried as much about counting reps.

We can’t be done faster.

So we stay focused on what we feel working.

And when you use the same intervals of work week over week, you can focus on progressing the moves you use or the weights you lifted or even try to get out an extra rep or two with the weight or variation you used the week before in that same time frame.

This can drive progression without increasing your workout time.

You can even time your workout exactly to fit your schedule because you know how long each set will take!

And if you’ve ever felt like you just can’t do another rep or add more weight to a move, this is also where intervals can help you out.

Often if we fail with a weight we just stop there and move on.

But with intervals, you may drop the weight to keep going. Or you may pause then pick back up to finish out the interval.

And Density Intervals even add another layer to this…

While you can use intervals in so many different ways, with Density Intervals you will want to do back to back intervals of work for the same muscle group but using two different forms of progression or movement variations.

Like if you’re working your legs, you may do an interval of front lunges then an interval of split squat pulses.

This helps you take a muscle closer to fatigue in a fast and efficient way.

It can also help you use all 3 drivers of muscle growth and create progression when you can’t do another rep or add more weight with your traditional workout designs.

With Density Intervals, you’ll set two intervals of work for the same area back to back.

In one, you may perform a hold or isometric to pre fatigue the muscle before you then go into reps.

Because you are already tired, you may find the same loads or movement variations you can usually do become exponentially harder. You max yourself out and push past failure with even lighter loads!

Or you may do Density Intervals, where you do that heavy compound lift first, followed by more of an isolation move after to fully fatigue the big muscle worked in your lift.

And you aren’t just limited to these change ups.

You can use two different tempos back to back.

Or even ranges of motion.

And the options go on on and on.

This is also why this workout design can be especially useful when training at home with only bodyweight or limited loads if you’re struggling to see the muscle strength and gains you want from your training.

All of this allows you to use diversity to your advantage while getting in more work for an area without your workouts getting longer and longer.

It helps you fatigue a muscle using different techniques combined. And this is what drives better results.

It can help you truly push yourself to challenge your body while staying focused and intentional.

Because too often we waste time in our workouts just going through the motions.

We want to be able to ask ourselves…

“Have I pushed myself forward and challenged myself today? Have I felt uncomfortable a bit in my training using the time I have to get in quality work?”

And have the answer be YES.

Because that is what leads to results and what Density Intervals can truly help us achieve.

So if you’ve felt like your results have plateaued and your training sessions just aren’t pushing you any more, consider mixing up your traditional reps and sets for timed intervals of strength work.

You’ll be surprised by how the same but different really drives you forward and challenges your body in new ways!

Want killer workouts you can do anywhere to help you build strength and muscle while losing fat?

Check out my Dynamic Strength Program!

 

3 Killer Interval Workout Designs

3 Killer Interval Workout Designs

by | Jul 18, 2019 | Blog, Workouts

When we think about creating a killer cardio workout, we often turn to INTERVAL TRAINING!

And it’s because interval workout designs are not only a great way to get your blood pumping, but also improve your conditioning and even build strength!

Plus they are very EFFICIENT workouts that allow you to pack in more to less time.

So if you’ve got a busy schedule? Interval workouts are a great way to go!

Plus, the results you get from your interval workouts can dramatically differ depending on the interval set up you use and the moves you include.

This means you can adjust not only the time you work, but also the time you rest to get exactly the results you want from your workouts!

(And you can adjust the intervals to fit your current fitness level and progress as you get stronger!)

Below are 3 of my favorite interval workout designs and how you can use them to get the lean, strong body you’ve always wanted!

3 Killer Interval Workout Designs:

The 20/20/20 Set Up:

I love this interval set up because it is so versatile and has seriously killer fat burning benefits because you end up working hard for 40 seconds followed by 20 seconds of rest!

It also has shorter intervals of work which, no matter what variation of the set up you do, allow you to really be more explosive when you work!

With this interval set up, you’ll work for two intervals of 20 seconds and rest for 20 seconds between each round.

This workout can use two types of rest (both full and active), depending on the moves you select.

For instance…You’ll get active rest by alternating the areas that work in the back to back intervals before fully resting between rounds. This can be great way to improve your recover times and even lactic acid tolerance.

By working two different areas or muscle groups back to back, one gets to rest while the other works so you can pack in more work to a shorter time, BUT also get more rest to be able to go harder each work interval.

It can almost make the workout feel more like a 1:2 ratio of work to rest, especially if you also cycle the intensity of those two moves back to back.

EXAMPLE:
20 seconds Squat Jumps
20 seconds Plyo Push Ups
20 seconds Rest

However, you can also make this 20/20/20 design feel like a 2:1 ratio of work to rest by working the same areas back to back (or even doing two full body moves back to back) before resting.

This can be a great a great way to improve your work output and even start to work on your speed endurance (aka pushing to maintain a higher intensity for longer).

EXAMPLE:
20 seconds Burpees
20 seconds Spiderman Mountain Climbers
20 seconds Rest

And then you can change up the interval set up even further, by eliminating full rest altogether and include “active” rest for that third 20 second interval.

This active rest should allow your heart rate to come down, but you won’t as fully recover. So it should be a lower intensity movement or at least one you do at a lower intensity.

Sometimes even using isometric holds as active rest can be a good option as it will still make your body work but allow you to bring your heart rate down.

It turns this interval design into more of a tempo workout, especially if you cycle from a super intense move, to a moderate to intense move to a recovery move.

And is great to improve your endurance and even your recovery!

EXAMPLE:
20 seconds Burpees
20 seconds Skater Hops
20 seconds Jumping Jacks “Active Rest”

The 30s Set Up:

This workout can not only be a full-body killer, but it can help you improve your recovery times and even build your endurance.

By cycling the intensity of moves and areas worked, it can even help you improve your work capacity as you blast fat and even build strength!

With this workout design, you’ll work for 30 seconds on each move with no rest between moves. Your “rest” between rounds will be an active rest move.

It will improve your endurance and recovery times as you don’t get a full break between rounds. This will mean though that your intensity and output may DECREASE over the rounds of work.

However, the more you cycle the areas worked, and even the intensity of moves you use (maybe even including an isolation exercise for the core after a few more intense moves) on top of the active rest interval, the more you can work at a higher intensity for those full-body hybrid or compound movements earlier in the circuit.

(You’ll see in the example below even the use of an isometric for active rest, which I mentioned earlier.)

EXAMPLE:
30 seconds Burpee
30 seconds T Push Ups
30 seconds Skater Hops
30 seconds Cherry Bombs (aka isolated ab move)
30 seconds Wall Sit “Active Rest”

Beginners can even include a full 30 second interval of rest while alternating exercise intensity over the round itself. There may be more ups and downs in the movement intensity so that they don’t have to rest extra during the intervals of work.

EXAMPLE:
30 seconds Burpee
30 seconds March in Place
30 seconds Squat Jumps
30 seconds Crunch
30 seconds Rest

The key with these intervals is to pick a move that challenges you and makes you want to stop, BUT that you can continue to do the entire 30 seconds, even if you have to regress.

You do not want to rest during the intervals of work, but you also want to recognize that these moves won’t be as explosive as shorter intervals of work with longer rest periods!

The 40/20 Set Up:

This is a killer interval set up that will really make you feel the burn as you challenge your lactic threshold while improving your endurance and work capacity.

You won’t be near as explosive the entire interval of work as you could if you worked for only 20 seconds. You may be pushing at more like 80% so that you can make sure you work consistently throughout the 40 seconds.

And your work output WILL decrease over the rounds as 20 seconds is far from enough time to recover.

But this is the point of this workout and, depending on the way you use the interval set up, you can even mitigate some of the decrease in output.

The key is to select moves that make you work hard the entire 40 seconds, but that you don’t max out on so much, you can continue to work the next round through.

You can also adjust this 40/20 set up in two main ways.

  1. You can do a circuit where you alternate areas that are working to keep your output higher (areas will then get more rest than just the 20 seconds as another area works).
  2. You can do all rounds on one exercise with only 20 seconds of rest between rounds. This will lead to a quicker decrease in work output as you’ll be working the same muscles over and over again with only half the time to recover!

Both though have benefit, it just depends on your goals.

If you want to work on pushing through fatigue to even improve your recovery time (which could be great if you’re training for a race), you may want to use the second set up.

This can also be great if you’re working to build strength endurance.

For that set up, you would just an exercise, say the Rower and stay on it for 5 rounds of 40/20 then go to another exercise after those 5 rounds to do intervals of 40 on, 20 off.

However, if you use the first design, you would create more of a circuit, with 20 seconds between moves.

You could then cycle areas worked and even the intensity of the moves so that areas get more rest so the intense moves you can go harder on.

EXAMPLE:
40 seconds Side Shuffle with Down Up
20 seconds Rest
40 seconds Climber Push Ups
20 seconds Rest
40 seconds Split Squat Jumps
20 seconds Rest
40 seconds Sit Ups
20 seconds Rest

This would allow areas to rest and recover a bit as other muscle groups worked more. It would allow you to have a higher work output throughout (which you can even track by recording reps each round!).

The great part about all 3 of these interval set ups is you can build strength and burn fat without having to spend hours in the gym. AND you can tweak them to match your needs and specific goals!

For more amazing workouts to help you see fabulous results, check out my Dynamic Strength program.

–> Learn More About Dynamic Strength

5 Bodyweight Workouts – All Under 15 Minutes

5 Bodyweight Workouts – All Under 15 Minutes

by | Nov 6, 2016 | Blog, Travel Workouts, Workouts

When we get busy, have family obligations, don’t have easy access to a gym, we tend to make an excuse and skip our workouts.

And I get it.

All of these things make fitting in workouts difficult.

They give us an easy out and we take it because most of us really are strapped for time and pulled in a bazillion different directions.

The problem is…Once we skip one workout, it is very easy to start skipping more and before we know it, our routine and health and fitness goals are completely forgotten.

But we need to take care of ourselves!

That is why it is important to have quick bodyweight workouts you can do anywhere on hand. It helps eliminate the excuses and keep you on track even if it isn’t exactly what you’d be doing at the gym.

Remember, something is always better than nothing.

Plus, you don’t need an hour at a gym to get in a great workout.

Honestly, 15 minutes and your bodyweight is all you need to keep moving forward toward your goals!

So when life tries to get in the way and derail your progress, eliminate the excuses and make your fitness a priority with these quick workouts you can do anywhere!

#1: 1 Minute Max Out

Time: 15 minutes

Set a timer for 1 minute intervals. Complete 3 rounds of the circuit below. Do as many reps in that minute as you can. I recommend counting and recording what you do to not only try to beat it in the next round, but also so you have something to shoot for next time you do the workout!

CIRCUIT:
1 minute Bulldog Burpee
1 minute T Push Ups
1 minute Alternating Side Lunges with Hop
1 minute Spiderman Plank with Knee Drive
1 minute Butterfly Sit Up

#2: Bodyweight Quick Cardio Circuit

Time: 15 Minutes

#3: Bodyweight Core Blaster

Time: 15 Minutes

Ok you know I couldn’t resist giving you a glute activation and core stability workout too…

CIRCUIT #1:
30 seconds per side 3-Way Hip Circles
30 seconds Frog Bridges
30 seconds Glute Bridge with March
30 seconds Rest

CIRCUIT #2:
30 seconds per side Side Plank Clams
30 seconds Spiderman Plank
30 seconds Roll to V-Up
30 seconds Rest

#4: 50 Burpee Burnout

Time: As fast as possible, shoot for 5 minutes.

Sometimes a workout can be simple, brutal and under 5 minutes. Here you go! Complete 10 reps of each of these 5 burpee variations. Try not to rest if you can and do them as fast as possible!

BURPEES:
10 reps Basic Burpee or modified without push up
10 reps Jack Burpee
10 reps Mountain Climber Burpees
10 reps Burpee Sit Thru
10 reps Side Arm Balance Burpee

For all these Burpee Variations, click here.

#5: The Isometric Killer

Time: 12 Minutes

Even when you are short on time, you can’t forget about workouts that will improve your mobility while building stability and strength. Honestly, the more you sit, the more workouts like this are key even though we want to skip them in favor of workouts that “destroy” us. Isometric workouts are challenging but in a different and IMPORTANT way!

Complete 3 rounds of the circuit below.

CIRCUIT:
30 seconds per side Warrior III
30 seconds Scapular Wall Hold
30 seconds per side Crescent Pose
30 seconds Handstand Hold (Downward Dog to modify)
30 seconds Banana
30 seconds Glute Bridge

For all the Isometric Moves, click here.

Use these 5 quick workouts over the week to stay on track even on your busiest days!

Want REAL RESULTS With Workouts That Fit Your Busy Life?

Then you’ll love my App – Redefining Strength On Demand! It is filled with workouts you can do anywhere that will fit your busy schedule!

Whether you want a 10 minute bodyweight core workout, a 5-minute cardio blast or even a 20-minute full-body dumbbell workout, I’ve got you covered!

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