Heavy Density Lifting: 5-4-3-2-1 at 70% of 1RM
Heavy Density Lifting or HDL is an even more difficult form of rest-pause training that works amazingly well. Here’s how to do it.
Load up a bar or machine with a weight you can lift 10 times. That’s about 70 percent of your 1RM. You’ll use this same weight throughout the set.
- Do 5 reps, rack the bar, and rest 15 seconds
- Do 4 reps, rest 15 seconds
- Do 3 reps, rest 15 seconds
- Do 2 reps, rest 15 seconds
- Do 1 final rep
That’s one set. Each set ends up letting you complete 15 total reps with a load you could’ve done for only 8-10 “regular” reps, so it’s clear why this is among the best size-builders.
Perform no more than three of these monster sets per workout. You shouldn’t perform it for more than three workouts in a row as this method, while effective, is very draining on the body.