HEAVY DENSITY LIFTING (HDL)
By Matt Crosby
Over next few weeks I’m going to introduce you all to different lifting methods, their uses and how to perform them.
Let’s get the ball rolling with HEAVY DENSITY LIFTING or HDL for short. HDL allows you to perform 15 reps with a weight you could only perform 8 straight reps with. This is how it looks;
5 reps - rest 10-15 seconds 4 reps - rest 10-15 seconds 3 reps - rest 10-15 seconds 2 reps - rest 10-15 seconds 1 final rep Allow yourself a few warm up sets on whatever exercise you have chosen to do then perform 2-3 HDL sets, HDL is great for packing on size because its high in volume but also, can be used to improve strength if the weight is slightly increased to say a weight you can do 6 reps on then perform some heavy density lifting you will be improving both size and strength. Best of both worlds! HDL cannot be performed all the time because of how taxing it is on your body.
If you try doing HDL on everything for more than 5 consecutive workouts you will find yourself stalling or getting injured there is a time and place for all lifting methods it’s down to you to decide when to utilise them.