Density Protocol Question

[Cilian McHugh]

Scott,

I notice that in your Double-D you used a protocol that never went (far) over the projected rep volume, whereas when Ethan Reeve originally posted the Density Training Protcol he was working at twice the projected reps for the majority and then when he arrived at a certain point he would halve the total reps and complete them all in one set.

Question: Is one way better than the other or are both just different ways of achieving the same thing?

Cheers

Mac

[Scott Sonnon]

Mac,

I originally worked with the double volume Density Training. It works. However, since the goal is to achieve a target volume while minimizing recovery time, minimizing total effort and minimizing total training time, I began experimenting with the protocol. I found that one can achieve the target volume through Intuitive Training with 100-110% total volume (instead of 200%).

However, I have found that my version (let's call it "Intuitive Density") tends to work more effectively with more experienced athletes who already have discipline and attentional stamina. Beginner athletes tend to find normal Density Training more effective because it disciplines their technique over a longer period of time. "Intuitive Density" training requires greater awareness and attention to form in order to make every rep count. Basically, with my version you cannot afford to "waste" reps or you may not meet the target volume by the end of the cycle.

The benefit of my version is that you can decrease the training time in a session (by half), increase the training frequency (above normal Density Training's 2X/week suggested frequency to up to 4-5X/wk), decrease recovery time (hence the potential to increase frequency), and decrease total energy expenditure (to dedicate to other training or activities.)

Does that make sense?

[Cilian McHugh]

Perfect, I must try a cycle soon.

Thanks