When it comes to this hypertrophy workout and in general hypertrophy training, the goal is simple: increase muscle size and get stronger in the process. While traditional methods like straight sets and progressive overload are effective, advanced techniques such as density sets, dropsets, and double rest-pause sets have emerged as powerful strategies for eliciting a hypertrophic stimulus.
Training Methods Used In The Hypertrophy Workout
Density Sets
What Are Density Sets?
Density sets involve performing a specific number of repetitions within a set time frame, often increasing the total volume of work done within that period. This method allows for shorter rest periods while maintaining a high training volume, leading to greater metabolic stress and fatigue, two critical components of muscle hypertrophy.
Why They Are Effective for Hypertrophy
- Increased Time Under Tension (TUT): Density sets typically involve performing more repetitions in a given time, which means that the muscles experience increased tension for longer periods. This prolonged tension is a crucial factor in stimulating muscle growth.
- Metabolic Stress: By minimizing rest and maximizing work, density sets create significant metabolic stress in the muscles. This stress leads to the accumulation of metabolites like lactate, which can trigger hormonal responses that promote muscle growth.
- Improved Work Capacity: Density training enhances muscular endurance and conditioning, allowing for better overall performance in subsequent workouts. As athletes become more conditioned, they can handle greater volumes of training, which is essential for hypertrophy.
Practical Implementation
To perform density sets, choose an exercise and establish a time frame (e.g., 1-3 minutes). For example, you could aim to complete as many reps close to failure as possible within that time frame, resting only as needed. Track your progress over time by increasing the total number of reps completed within the same time frame or progress it by increases the working load.
Dropsets
What Are Dropsets?
Dropsets involve performing a set of an exercise close to failure, then immediately reducing the weight and continuing to perform additional repetitions without rest. This technique allows lifters to push their muscles beyond normal fatigue levels, which can be a potent stimulus for hypertrophy.
Why They Are Effective for Hypertrophy
- Enhanced Muscle Fiber Recruitment: By pushing to failure and then immediately continuing with a lighter weight, dropsets recruit additional muscle fibers that may not have been activated during the initial set. This increased recruitment is critical for muscle growth.
- Increased Time Under Tension: Similar to density sets, dropsets also create extended time under tension as lifters continue to perform reps after reaching failure. This prolonged stress on the muscles is vital for stimulating hypertrophy.
- Greater Metabolic Stress: The continuous effort in drop sets leads to significant metabolic byproducts, which can enhance the muscle-building process. The burn felt during drop sets can signal the body to adapt by growing larger and stronger muscles.
Practical Implementation
To execute dropsets, select an exercise and perform a set to near failure (e.g., 12+ reps). Once you reach failure, immediately reduce the weight by 10% to 30% and continue performing reps until failure again. You can repeat this process for multiple drops, typically two to five times.
Double Rest-Pause Sets
What Are Double Rest-Pause Sets?
Double rest-pause sets involve taking short breaks during a set of an exercise to allow for partial recovery before continuing with any hypertrophy workout. After reaching near failure, the lifter rests for a predetermined period (e.g., 10-20 seconds) before performing additional reps. This technique effectively extends the set and increases the overall volume while still allowing for some recovery.
Why They Are Effective for Hypertrophy
- Maximized Mechanical Tension: By pushing to near failure and incorporating short rest intervals, double rest-pause sets maximize mechanical tension on the muscles. This high level of tension is crucial for stimulating hypertrophic adaptations.
- Extended Set Duration: The ability to continue performing reps after brief rests allows for greater overall volume in a single set. This extended duration can lead to enhanced muscle fiber fatigue and greater muscle growth over time.
- Improved Recovery Between Efforts: The brief rests allow lifters to perform additional reps without fully recovering, which can lead to a more intense overall workout. This intensity is a significant driver of hypertrophy, as it pushes the muscles to adapt to higher levels of stress.
Practical Implementation
To perform double rest-pause sets, select an exercise (e.g., pushups) and perform your first set to near failure, leaving one to two reps in the tank, rest for 10-20 seconds, then continue with additional reps. You can repeat this process for two to three rounds, with the total set lasting longer than a traditional set to eke out more reps and overall training volume.
The 4-Day Hypertrophy Workout For Maximum Muscle Growth
Day 1: Upper Body
| Exercise | Sets | Reps | Rest | Method |
| A. Bench Press | 4 | 6, 6, 6, Drop set (4th) | 90-120 seconds / Minimal during drop set | Drop Set (perform drops near failure) |
| B. Pull-Ups | 3 | 5 | 60-90 seconds | Straight Set |
| C1. Chest Supported DB Row | 2 | AMRAP | 15 seconds between rest pauses / 90 seconds between sets | Double-Rest Pause |
| C2. Incline Pushups | 2 | AMRAP | 15 seconds between rest pauses / 90 seconds between sets | Double-Rest Pause |
| D1. Dumbbell Hammer Curls | 1 | 2 minutes | 60-120 seconds | Density Set |
| D2. Banded Triceps Push-downs | 1 | 2 minutes | 60-120 seconds | Density Set |
Day 2: Lower Body
Day 3: Upper Body
Day 4: Lower Body
| Exercise | Sets | Reps | Rest | Method |
| A. Front Squat | 4 | 4 | 90-120 seconds | Straight Set |
| B. Hex Bar Deadlift | 3 | 5’s | 0-10 seconds between drops/ 2-3 minutes between sets | Drop set: Perform sets of 5 reducing load for 3-5 drops |
| C1. Lateral Lunge | 3 | 8-12 | 60-90 seconds | Super Set |
| C2. Cable Pull-thru | 3 | Near Failure | 15-20 seconds/ 90-120 seconds | Double-Rest Pause |
| D1. Leg Extension | 1 | 2 minutes | 60-120 seconds | Density |
| D2. Seated Hamstring Curl | 1 | 2 minutes | 60-120 seconds | Density |
Conclusion
Density sets, dropsets, and double rest-pause sets are advanced training techniques that provide unique benefits for hypertrophy. Each method enhances muscle growth by increasing time under tension, maximizing metabolic stress, and recruiting more muscle fibers. By incorporating these techniques into your hypertrophy workout routine, you can effectively break through plateaus, stimulate muscle growth, and achieve your hypertrophy goals.