Chance's Physical Culture System: Density Training

Hi Friends,

I know this seems perhaps a bit out of context, but I don't think so. See, part of the reason I'm able to do so much in the soil is that I'm an absolute physical unit. I can work harder, and longer, than folks who aren't capable of being unrelenting.

I didn't stumble into this capacity. Indeed, I had to work hard to become an elite athlete. Then I got sick, and lost 80lbs, and almost died. And then, I added all that weight back, and I'm again a monster, even with some lingering health stuff.

I'm not uniquely physically gifted. In fact, I was what the lifting world calls a "hardgainer" until my thirties. But, I am uniquely mentally gifted. And, I learned how to manipulate biological imperatives to achieve specific changes in my body. B MUST follow A, savvy?

Also, I have spent the entirety of my adult life as a practitioner of physical culture. It's saved my life more than once. I'm also an obsessive who dives deeply into that which fascinates me. I've learned and tested everything exercise.

Along the way, I developed a system of training that combines the ultimate tool for sustained physical development (or in any endeavor actually, but that's another conversation), periodic progressive resistance training, with an almost universally underused and poorly understood component of exercise which demystifies training and unlocks incredible sustained progress: DENSITY.

Density is, essentially, LOAD/TIME.

I wrote a book, called The Density Training Manual, and if you're interested, maybe I'll dredge up the ebook and send it to you for free. Maybe, it's on an old computer. Heh.

But, in this thread, I'll teach you the basic components of the system, show you how and why to track your training, teach you an outline for how to design a complete 4-12 week training block, give you some go-or-no-go rules for when to progress and when to step back, and leave you with everything you need to begin designing your training in a purposeful, practical, effective manner that can be used as the basis for your training for the rest of your life.

You'll still need someone to support you in correct form, and that'll ideally be someone close to you. I recommend working with a serious strength and conditioning coach, or powerlifting coach, or bodybuilding coach, rather than a "personal trainer" for a couple of months so you can perfect your form.

But, after that, and with the system I'll teach you, you won't ever need another coach unless you're interested in elite levels of physical culture or want to compete in a sport or physique competition.

I'll work on this over the next couple of days/weeks until I've conveyed the system.

This is not a business or training or money seeking situation. I don't want that, I'm just offering some knowledge because I worked hard to gain it and I want to share my treasure with you.

Oh, since you're probably wondering, here you go:

Okay, so, first I reckon, some definitions within the context of the system will help:

- Periodized Progressive Resistance Training: A training design principle based around the truth that growth is not linear. The brass tacks are to begin your training below maximum capacity, and then to design a gradual increase (not necessarily always in a linear fashion, but we can discuss that later) in output which will take you just beyond your former maximum capacity. Then, you restart, dropping back below maximum and working back up. When you start training, you'll see large jumps, like, possibly 20% in 12 weeks. When you've been training for many years, you'll be lucky to achieve 103% after a full year of hard training.

- Density: To reiterate, OUTPUT/TIME. How this works is much of what's to follow. But, as a basic example, we'd be measuring the quantity of repetitions of a given movement, at the same level of resistance, were performed within a consistent period of time. So, you performed 43 reps of your goblet squats in 15 minutes. If you just grokked that next time you're going to aim for at least 44 reps, then you're ahead of the game.

- Training Block: The entire 4-12 week (most commonly) training schedule you're designing. This can be ultra specific, down to every last rep and weight by day (necessary for elite athletes), or it can be loose, like just starting with the exercise choices only and seeing where you get by the end of the training block (recommended for beginners).

- Density Block: The individual combination of a designated movement and a designated time constraint. A basic example, bench press+10 minutes. A different example, 15 minutes+maximum distance running.

- Superset: Two movements performed in rapid succession. Example, a set of barbell rows immediately followed by a set of pushups.

These definitions will establish a good foundation of understanding to build upon, and I can introduce new vocabulary as needed. But, ponder over what I've outlined above, because many of the keys to what I'm teaching are already there.