How to build dense muscle is the same as building muscle in general. Through progressive overload, full recovery, proper nutrition, and strength-focused workouts.
Disclaimer:
I am not a doctor or a medical practitioner.
Any information in this article is purely based on my experiences and interpretations of information provided to me at the time of writing.
This article is meant for educational purposes only.
Please consult your doctor before you apply any information from this article to your life.
I will not take any legal responsibility for your actions based on the information I provided.
What is muscle density?
Muscle density is associated with having more strength and having less muscle size.
Muscle density is ideal for situations that call for athleticism and agility.
You can usually find this in sports, the Olympics, and work.
However, building dense muscle follows the same principle as building muscle mass.
Differentiating Between Muscle Mass and Muscle Density.
The only difference between muscle density and muscle mass is the size of the muscle and the strength present in the muscle.
Moreover, muscle density and muscle size require different training methods:
- For muscle density focus more on strength training.
For muscle size focus more on hypertrophy.
Nonetheless, both training methodologies demand the core principles of building muscle.
Following, progressive overload, full recovery, and proper nutrition.
To learn more check out my article on how to build muscle HERE.
The Approaches to Build Muscle Density.
To build muscle density you’ll need to focus on strength and progressive overload no matter what training method you choose.
Here are a few training methods;
High-Intensity Interval Training, H.I.I.T.
Mike Mentzer High-Intensity Training, H.I.T.
Dorian Yates High-Intensity Training.
It should be noted, that any resistance training that follows:
Fewer sets or exercises
Lower reps with heavier weight
Prioritization on full recovery
Will be enough for strength gains and the building of lean muscle.
Furthermore, the optimal exercises are the ones that focus on functional strength.
Here are some types of exercises that train functional strength:
Free weights.
Calisthenics.
Functional resistance training.
Plyometrics
Any exercise that falls into these training blueprints will help you build muscle density.
Also, To learn how to do calisthenics check out my article on the best shoulder calisthenic exercises and how to do an archer push-up.
Setting Realistic Goals for Muscle Density.
Undoubtedly, to build muscle density you need to focus on strength gains.
Muscle density is heavily correlated with muscle strength as they are essentially the same thing.
In addition, building muscle strength inevitably builds muscle size as a byproduct.
To set realistic expectations on building muscle density focus on getting stronger every workout.
However, you might only make improvements in some workouts, this is a fitness plateau and it’s common.
Here are some things you can do to get out of a fitness plateau:
Add fractional weights such as 1lb, .5lb, or .25lb to progressive overload.
Take a few more rest days.
Consider a deload week (Don’t work out a week or 2.)
Tailoring Your Diet for Maximum Muscle Density
Firstly, your diet for building dense muscle is simple.
If the goal is to purely build muscle then focus on how much food you eat and how much protein.
To eat the right amount of protein for anabolic efficiency, consume roughly .5g to .8g of protein per pound of your body weight.
To reach anabolic efficiency eat anywhere from 11 calories to 15 calories per pound of body weight.
In addition, the higher your daily activity the more calories you will need to eat.
15 calories being high activity and 11 calories being low activity.
To learn more about nutrition check out my article on how to build muscle.
Optimal Muscle Recovery.
To achieve optimal muscle recovery sufficient rest must be a conscious decision.
For sufficient rest here are some things for you to do for active recovery:
Sleep. Aim to get 6 – 9 hours based on how you feel after you wake up.
Walking. Aim to get at least 5000 steps, as these are enough steps for the body to speed up recovery results.
For more information on how walking helps muscle recovery, CLICK HERE.
Rest Days. Take enough rest days to where you feel energetic and ready to work out.
This may take anywhere from 1 day to 7 days.
Definitely, one of the most important things for you to do for active recovery is to listen to your body.
This may be taking another rest day, aiming to get more sleep, or being mindful of how active you are throughout the day.
Conclusion.
To build dense muscle requires 4 things from you;
Progressive Overload.
Go harder than last time.
Try to add more weight or increase your reps to beat your last workout’s lifts.
Full Recovery.
Focus on getting 6 – 9 hours of sleep, walking 5000 steps, and taking enough rest days to feel recovered.
Proper Nutrition.
To get proper nutrition aim to eat 0.5g to 0.8g of protein per lb of body weight.
Eat more protein more active you are.
For calories aim to eat your daily maintenance which is anywhere from 11cals – 15cal per lb of body weight.
Eat more calories if you are more active.
Strength Focus Workouts.
This includes any exercise with a focus on low sets, low reps, and limited, and heavier weight.
Finally, how to build dense muscle comes down to these 4 things listed above.
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