2 x 5-4-3-2-1 @ 315lbs
Heavy Density Lifting or HDL is an even more difficult form of rest-pause training that works amazingly well. Here's how to do it.
Load up a bar or machine with a weight you can lift 10 times. That's about 70 percent of your 1RM. You'll use this same weight throughout the set.
1. Do 5 reps, rack the bar, and rest 15 seconds
2. Do 4 reps, rest 15 seconds
3. Do 3 reps, rest 15 seconds
4. Do 2 reps, rest 15 seconds
5. Do 1 final rep
* I shortened the rest to only 5 seconds. Brutal
That's one set. Each set ends up letting you complete 15 total reps with a load you could've done for only 8-10 "regular" reps, so it's clear why this is among the best size-builders
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