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Dense+

Dense is an elegant solution to strength training like the iPhone is an elegant solution for communication.
The simplicity of linear dense blocks wins.
Get a nice clean number, progress those numbers.
 
Dense+ is about pushing ahead when the linear gains slow.
It’s also another tool you can use if you’re a coach to keep training exciting.
 
How does it work?
Dense+ involves customising the movements & adding second movements for more efficient gains.
This works particularly well with the 10D1-5 approach where you have more than 30 seconds between sets.
  1. Use short range movements for a lagging agonist muscle
  1. Stretch the antagonist with long range isometrics
  1. Stretch the agonist with long range isometrics
  1. Prepare for the next block
 
The downside is that your numbers for the block won’t be maximised.
The upside is that you get a higher quality training stimulus for better long-term progress.
This method also helps you double down on bulletproofing.