Which is Better for Muscle Growth: High-Intensity Training or High-Density Training?

Photo credit: Bigstockphoto
Photo credit: Bigstockphoto

If you work out regularly then you might be familiar with high-intensity training. Not to be confused with high-density workout, high-intensity training refers to exercises that will push your perceived efforts. The idea is to work out until you arrive at a point where you could no longer do another rep.

High-intensity workout is used to build muscles. It’s preferred by bodybuilders and those who weight train. In short, you need to achieve a certain fitness level to do high intensity training.

On the other hand, high-density training has a different approach. Density refers to the muscular work you exert in a specified period. Lighter weights are used and multiple sets are performed. Each set will become progressively difficult. You are given short periods of rest in between sets. In high-density workout, you condense more muscular exertion in less time. This helps achieve increased intensity without increasing the weight. You build more muscles by forcing them to work progressively harder.

Advantages and Disadvantages of High-Intensity Training

Overloading and high-intensity workout is essential for muscle growth. This is why high intensity workout is so effective in building muscles. If you’re looking for faster result, then this is an excellent routine that will get you there. You can build muscles effectively and achieve definition. Intense training also helps develop muscle power. But this will depend on the range of reps you perform.

However, because high-intensity workout puts enormous stress on the central nervous system, you cannot stick to this regimen for long. This routine works best when done occasionally, like several weeks at a time. Doing this for an extended period will lead to injuries, inflammation and severe muscle strain.

Advantages and Disadvantages of High-Density Training

High-density training is an efficient muscle builder. You can plow through more work in half the time. This routine also increases muscle growth at a faster rate and improves muscle power. It’s also kinder to the joints and muscles.

In addition, you torch more calories when you do high-density training. Even in between rest, the heart will slow down but barely. When you keep the heart rate up, your body remains energized. But unlike high-intensity workout, results will be gradual in high-density workout. As long as you remain consistent, you will eventually see increased muscle growth and definition.

High-Intensity VS High-Density: Which Is Better?

Although most bodybuilding experts believe that high-intensity workout is the best training to increase muscle mass, it’s not always the safest choice. Ultimately, the kind of training that works for you will depend on your fitness level and strength. If you want fast, intense workouts then the choice is clear, choose high-intensity training. This training will yield faster results. It will force you to work those muscles until you couldn’t do another set.

On the other hand, if you want gradual results, then choose high-density training. High-density training works great for those who want to increase muscle exertion steadily. This training deliberately ups the ante slowly to grow and improve muscle strength.


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