Skip to main content

5 Ways To Build Muscle Density & Boost Your Strength

If your fitness goal is to gain strength and muscle density, lifting weights should be a regular go-to activity at the gym. Consistency and dedication are key players here, and we're here to deliver five ways to build muscle density and boost your strength. Read on to learn how to get on the right track to achieve the success you desire.

My recommendation is to work out a minimum of two to three times every week, with a focus on mainly compound movements. The reason is compound movements recruit more muscle fibers and will give you the best results for your time investment in working out. It's possible you may already be performing these without much noticeable progress. If that's the case, consider making a few changes to your routine.

Keep reading to learn all about the five best ways to build muscle density and boost your strength.


Lift heavier weights.

fit man lifting heavy dumbbells at home to build muscle density and boost strength

If you're used to lifting the same amount of weight, then your body adapts to it, and you won't get any stronger. It's essential to force your body to work harder by adding more weight to all of your exercises. For example, when it comes to upper body movements such as presses and rows, you can start with a five-pound increase. For lower body exercises such as squats and deadlifts, add 10 to 20 more pounds.

RELATED: 5 Exercises Men Should Avoid To Regain Muscle, Expert Says


Perform rest-pause sets.

woman on chest press machine

An awesome way to build muscle density and strength is to perform what's known as rest-pause sets. This technique involves performing multiple-mini sets in one working set of an exercise.

This is how it works: Hit your reps for a particular movement, then rest. Then, continue the set, rest, and repeat that one last time. Performing rest-pause sets allows you to perform more reps than you would in a regular set, resulting in more of a workout. With this technique, I recommend choosing an exercise that is safer, preferably one with a machine-based movement.

This is how you can do the technique with a machine chest press: On your last working set, perform eight to 10 reps. Rest for 30 to 45 seconds, then go again until failure. Rest one more time, then get in as many reps as you can.


Incorporate compound sets.

mature woman doing lat pulldown in gym to build muscle density and boost strength

A strength training technique I personally love to use is the compound set. If you're unfamiliar with the term, a compound set means performing two or more exercises that target the same muscle group back to back. Doing so will force this group of muscles to work harder, thereby helping to recruit more muscle fibers. This will fully work the target muscle group and help improve its density.

For instance, you can perform a set of cable rows, followed by straight arm pulldowns or lat pulldowns.

RELATED: 7 Best Exercises for Men to Gain Muscle Without Equipment


Perform plyometric exercises before strength training.

mature man doing box jumps outdoors, exercises to avoid to burn belly fat

Performing plyometric movements before strength training will help you wake up your CNS (central nervous system). In doing so, you can be more explosive and recruit more muscle fibers.

For upper body pressing, plyo pushups are a perfect choice. When it comes to lower body exercises, consider box jumps, or jump squats in your workout. My suggestion is to perform three sets of eight to 10 reps, with a focus on the quality of the movement. Be sure to be as explosive as you can with each rep.


Train the same muscle group two to three times per week.

man demonstrating dumbbell squat to get rid of hanging belly fat

In order to improve the density of a muscle, you can train it more than once a week. This will allow you to recruit as many muscle fibers as possible.

When working the same muscle groups throughout different sessions, it's essential to use different exercises and resistance tools. For example, on day one, you can train using dumbbells and barbells, and on day two, you can focus on using machines and cables.

The post 5 Ways To Build Muscle Density & Boost Your Strength appeared first on Eat This Not That.

Eat This Not That

Popular posts from this blog

These 5 Grocery Items Are Cheaper Than Ever Right Now

The grocery industry has been facing major disruptions. The combined effects of the pandemic, climate change, and economic uncertainty over the past couple of years have culminated in a series of supply chain breakdowns. For the consumer, this means supply shortages , shipping delays , and temporary store closures are becoming more commonplace – and all of the added production cost to suppliers is driving up food prices . The U.S. Bureau of Labor Statistics' Consumer Price Index report for January 2022 was released on Feb. 9, and it tells the story of cost trends for every spending category over the past year. Now the numbers are in, and since January 2021, "food at home" spending has increased 7.4%. Consumers should use this number as a benchmark, Phil Lempert, the consumer behavior analyst and founder behind Supermarket Guru , told Eat This, Not That! "Anything that's substantially less [than the 7.4% increase] is a deal," said Lempert. "When you

When Should I Take Creatine?

Creatine is probably the most well-researched supplement on the market today. Numerous studies have found positive adaptations in strength, power and muscle mass thanks to creatine supplementation—especially when it's combined with resistance training. Although the benefits of creatine are well-known to lifters, the best time to take it isn't common knowledge. Which leads us to some important questions:     Does an optimal time for consuming creatine exist?     If it does, should you take it before or after your workout? According to a new study published in the Journal of Exercise and Nutrition, the timing of creatine ingestion does indeed play a role in getting bigger and stronger. Creatine supplementation before resistance training increases muscular strength and lean muscle mass. Interestingly, taking creatine immediately after lifting weights results in greater muscle growth than taking it immediately before. However, in terms of strength gains, no difference betw

One Major Side Effect of Taking Viagra, Study Says

Viagra, containing the drug sildenafil, is one of the most talked-about prescription medications on the planet. Patented in 1996 and hitting the market in 1998, its primary purpose is to help men achieve an erection. "Viagra is indicated for erectile dysfunction, pulmonary artery hypertension, and off label for Reynauds," Dr. Darren Mareiniss, MD, FACEP , Emergency Medicine Physician at Einstein Medical Center in Philadelphia, explains to Eat This, Not That! Health . "If you don't have one of these issues, probably should not take it." According to the National Institutes of Health , the drug, available as a tablet or liquid suspension, should be taken anywhere from four hours to 30 minutes prior to sexual activity. "Sildenafil usually should not be taken more than once every 24 hours," they note. So what can happen if you take viagra daily? Read on—and to ensure your health and the health of others, don't miss these Sure Signs You Have "L