DenseX Method

We’re wasting our athletic potential attempting to use Russian Soviet based programming for everyday gym goers & modern professional athletes.

The simpler & more engaging the method is the more likely the athlete is to concentrate, be consistent & remain motivated for the long-term.

Dense Method has achieved these outcomes for thousands of athletes & coaches.

It’s was used by dozens of international teams & athletes before Dense was incorporated into the ATG System created by @KneesOverToesGuy.

There are 4 key numbers for each lift in Dense Method:

D1-3-5-10.

Otherwise stated as 1-3-5-10 repetitions each minute for 10 minutes.

The beauty of the method is that it’s both a self-regulated testing system & a training method.

But what else?

What next?

One method for life will work both mentally and physically for some who will patiently restart the cycle with different movements & tempos ongoing.

Others will want to cycle new methods for the mental variation.

The idea of different personality types goes back throughout history and was a pillar of Karl Jung’s work.

This concept was popularised in Strength Training by Charles Poliquin & his use of the Chinese medicine in this article. https://www.t-nation.com/training/the-five-elements/

Dense Method simplified & systemised the physique results gained by CrossFit style training.

DenseX Method is borrows from one of the most widely used & known training program in history Jim Wendler’s 5-3-1 system.

In Wendler’s system you get one top set for the day.

Intensity increases week to week & each month the same workout is repeated with the goal of more reps.

Two of the most used systems in history are also highly gamified without reaching a 1RM.

Westside Barbell training system involves a “Max Effort” day which is a game in itself but the speed days work in 3-week cycles.

Increasing in intensity by 5% each time a session is repeated.

DenseX is the 3-way off-spring of Dense, Wendler & Westside speed days.

Here’s what it looks like with something close to my current numbers.

Complete a 5D or “half” Dense block but on the last set go for maximum recoverable repetitions.

“Maximum recoverable repetitions” means:

X No Pauses

X No Grinding Reps (less than 2 second concentric)

The cost of the slow repetitions is high, the reward is low.

If you do an extra repetition but you’ve broken the rules don’t score that repetition.

In total you’ll be completing 12 x5-minute training blocks over 3 = 20 minutes of work 4 times per week.

3-12 weeks.

The more movements you’re training the longer your cycle should take.

You can individualise the speed of completion based on your goals & other training commitments.

FAQ’s

This is a great strength approach to compliment zero.

No this method can be used for any movements.

Yes.

Bonderchuk - Poliquin - Thibudault

RED - Intensity - Dopamine - Variety - Low reps

orange

YELLOW (wood) 1B - Variety,

Burns out easily on sameness.

green

BLUE - Volume & sameness

WHITE - Not into training

Indigo

Violet

POINTS OF INDIVIDUALISATION

Speed of skill acquisition -

Focus rep ranges -

Persistence / consistency -

Ideal Tempos

Visual (drawings & watching the movement) / Kinesthetic / Words & language