Muscles are funny things. They respond to just about any type of training, as long as it's hard and as long as it's not the same damn thing you've always done. That's the beauty of density training: It's a whole lot of stuff you haven't tried yet. And best of all, it'll hit your major muscles in a fraction of the time. Instead of counting reps and sets, you'll focus on the total amount of work you can accomplish in a fixed amount of time. As you progress, you'll naturally increase your sets and reps, be able to use more weight, and perform exercises that are more challenging. Try this plan, created by David Jack, director of Teamworks Fitness in Acton, Massachusetts, to increase the intensity of your workouts. In only 4 weeks, you'll create a lean physique that looks like the product of hours at the gym.
The Plan: Do three density workouts a week, with at least 1 day off in between. Start with the first workout, and each day move on to the next option. At the end of 4 weeks, you'll have completed all 12 workouts.
Pushup: Assume a pushup position, with your hands slightly beyond shoulder-width apart, feet together, and body in a straight line from head to ankles. Lower your chest until it's an inch above the floor, and then push back up. That's 1 rep.
Explosive pushup: Perform a basic pushup. After lowering your body, push back up with enough force that your hands leave the floor.
Isometric explosive pushup: Perform a pushup, but hold your body in the down position for 3 seconds and then push your body back up explosively.
Reverse Lunge and Press
Reverse lunge and 1-arm press: Stand holding a pair of dumbbells next to your shoulders. Step back with your right leg (as shown). Then press the dumbbell in your right hand straight above your shoulder. Lower it, and stand back up. Now repeat with your left side. That's 1 rep.
Reverse lunge with 1-arm press: Perform a reverse lunge with your right leg (as shown) as you simultaneously press the dumbbell in your right hand straight above your shoulder. Stand, and then lower the weight. Repeat the move with your left side. That's 1 rep.
Isometric reverse lunge and press: Do a reverse lunge, but after you lower your body, pause for 3 seconds. Then press both dumbbells above your shoulders. Lower them and return to a standing position, and repeat with your other leg. That's 1 rep.
Inverted row: Lie underneath a secured bar. Grab the bar with an overhand, shoulder-width grip, your arms and body completely straight, and heels on the floor. Pull your body up (as shown), and return to the starting position.