Man 2.0 Engineering the Alpha (38 page)

 

THE TRAINING

What Is Training Density?

Before we can talk about adding density training to your program, it's probably best to define the concept so you can understand why it's so effective. To compute your training density, you'll look at two very specific factors of training: volume and duration.

 

Volume:
Your total workload—that is, how many total sets and reps you perform in a given workout

Duration:
The length of time your workout lasts

 

By looking at these two things, we arrive at your training density, which is the measure of how much work you do (volume) in a given time period (duration).

Basic Methods for Increasing Training Density

For the most part, there are two simple and relatively well-known ways to increase training density. Both have been used effectively in the past.

 

 

With both of these methods, you would have to increase training speed and decrease rest periods in order to fulfill the demands placed upon you by the new workout parameters.

Speaking generally, trainees seeking to increase density focus on one of the above. It comes down to either doing the same amount of work in less time or doing more work in the same amount of time. In the most extreme cases, a trainee in extremely good condition could potentially end up doing more work in less time and see phenomenal results.

Keeping in mind that increasing training density essentially increasing the amount of work you're doing in a given time frame, it stands to reason that over time you will also increase your ability to
do work
over any time period.

We call this your work capacity, and this determines how much you can realistically accomplish in the gym. Performing density-based training in any form increases your overall strength endurance and work capacity, and burns a huge amount of calories.

All of those things mean that not only is this great for fat loss, but increasing work capacity and strength endurance also has implications for increasing the rate of muscle hypertrophy. Translation: it becomes
a lot
easier to build muscle. And for most guys, that's usually the biggest hurdle. Well, this is your solution.

That alone would make it a good fat-burning protocol. But that's not enough for us. We developed a density-based protocol that takes fat burning to a whole other level.

In traditional density workouts, you simply seek to exceed the number of reps for each exercise on subsequent workouts. In that system, you're gauging progress from session to session. That's good, but we've found a way to add a dash of Alpha to density training. In Alpha density training, you see progress
during
the workout. In addition to performing more reps during the second set, you'll also be increasing the weight.

All told, the Alpha density workout consists of three circuits: A, B, and C. Each of these should be performed for the prescribed length of time and then repeated. In the case of circuits A and B, the weight should be increased prior to repeating the circuit. Circuit C maintains the same weight.

Circuit A

Two compound movements (one upper-body, one lower-body) will be alternated for 5 minutes. Select a weight for each exercise that you can lift 8–12 times. The goal is to get as many reps as possible within the 5-minute time frame—so do
not
go to failure. Instead, perform only 4–6 reps for the lower-body exercise; then put the weight down and perform 4–6 reps for the upper-body exercise. Alternate back and forth until the 5 minutes are up.

After this circuit, rest 3–5 minutes. Then increase your weights by 5 to 10 percent and repeat the circuit for another 5 minutes. After that circuit, rest 5 more minutes and proceed to circuit B.

Circuit B

Three compound movements (two upper, one lower) will be cycled for 6 minutes. Select weights you can lift 10–15 times. The goal is to get as many reps as possible within the 6-minute time frame—so do
not
perform these exercises to failure. Instead, perform only 4–6 reps for the first exercise; then put the weight down and perform 4–6 reps for the next, and then finally 4–6 reps for the final exercise. Keep cycling through these three exercises for 6 minutes.

After this circuit, rest 3–5 minutes. Then increase your weight by 3 to 5 percent and repeat the circuit for another 6 minutes. After that circuit, rest 5 more minutes and proceed to circuit C.

Circuit C

Two isolation movements will be alternated for 4 minutes. Select weights you can lift 10–15 times. The goal is to get as many reps as possible within the 4-minute time frame—so do
not
take each exercise to failure. Instead, perform only 4–6 reps for the first exercise; then put the weight down and perform 4–6 reps for the next exercise. Keep cycling through these two exercises for 4 minutes.

After this circuit, rest 2 minutes and then repeat the circuit with the same weight.

Now, of course it's hard to believe that you'll be able to do more weight and more reps on the second circuit of each of these exercises—and, to be fair, you won't always be able to. However, very often you'll exceed your reps from the previous set, and you'll almost always beat the total reps from your previous workout. This is what makes our Alpha density protocol special and unique—we take advantage of the fact that you often get stronger
during
a workout, which allows for greater total results.

In addition to helping you burn tons of fat, density training will increase your work capacity and help you get stronger while you retain LBM. And, of course, it helps you produce testosterone and combat estrogen-related fat storage.

 

HOW TO SPOT AN ALPHA IN THE GYM: PART II

By now you should be familiar with the Javelin Press, but we're going to add two other movements that will continue your progression from Prime and be an integral part of your workouts for the rest of the program. The other two Alpha movements are: the Alpha Press and the Alpha Deadlift.

Alpha Press

  Position a barbell lengthwise across one shoulder.

  Position your hands in the middle of the barbell, with one hand directly in front of the other.