Tip: Try the Heavy Density Lifting Method

These monster sets are so tough you should only use them for three workouts in a row. Check 'em out.

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.

  1. Do 5 reps, rack the bar, and rest 15 seconds
  2. Do 4 reps, rest 15 seconds
  3. Do 3 reps, rest 15 seconds
  4. Do 2 reps, rest 15 seconds
  5. 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.

Christian Thibaudeau specializes in building bodies that perform as well as they look. He is one of the most sought-after coaches by the world's top athletes and bodybuilders. Check out the Christian Thibaudeau Coaching Forum.