Men's Health

The world's most efficient workout

Muscles are funny things. They respond to just about any type of training, as long as it’s hard and as long as it’s not the same damn thing you’ve always done. That’s the beauty of density training: it’s a whole lot of stuff you haven’t tried yet. And best of all, it’ll hit your major muscles in a fraction of the time it takes traditional routines. Instead of counting reps and sets, you’ll focus on the total amount of work you can accomplish in a fixed amount of time. As you progress, you’ll naturally increase your sets and reps, be able to use more weight and perform more challenging exercises.

Try this plan, created by David Jack, director of Teamworks Fitness, to increase the intensity of your workouts. In just four weeks, you’ll create a lean physique that looks like the product of countless hours at the gym.

The plan
Do three density workouts a week, with at least one day off in-between each. Each gym visit, you’ll move on to the next workout option. At the end of four weeks, you’ll have completed 12 workouts.

Photo by Shutterstock Sep 4, 2012