If you’re like most people, the thought of math will bring you out in a cold sweat. But don’t panic. What I am about to show you is easy-to-follow, and will give you a simple way to chart your progress from workout to workout.

You see, adding more iron is all well and good, but these numbers don’t provide you with a clear picture of your progress. Adding "more weight" to your bar is only ONE of the many training variables you must account for in a successful and productive program. Other key elements include: time, rest periods, intensity, etc.

Time is particularly important when training, yet this often overlooked "secret" is ignored.

Big mistake.

Why?

Because density is governed by the relationship of volume to time.

What do I mean by that?

Here is a quick example to illustrate:

If you perform one set of curls for 10 repetitions with 50 pounds, your total volume is 500. If it takes you 90 seconds, your density is greater if you achieve this in 60 seconds.

This means, the more work you perform in the least possible time, gives you the greatest density.

Now, let's take a look at these curls using some simple number crunching:

Curls: 1 x 10 reps @ 50 pounds =
Total volume = 500 pounds
(Now divide your total volume by the seconds taken.)
500/60 seconds = 8.3

Make sense? OK. Now, let's compare this to the 90 second set.

Curls: 1 x 10 reps @ 50 pounds =
Total volume = 500 pounds
(Now divide your total volume by the seconds taken.)
500/90 seconds = 5.5

Right away, you see how more efficient the 60 second workout is. How so? Your density score is over 150% higher!

Why is this such a big deal?

By increasing your total reps in a specific period of time, you create a greater training density. The result?