How to Increase Muscle Density

Step 1

For those of you who want to achieve that Hard and Defined look, increasing muscle density is exactly what you need. Typically muscles look their most dense when your body fat is at a low percentage, and getting there is as simple as a good diet and a decent amount of weekly cardio. Aside from getting low body fat, though, you have to make sure that you've built your muscles efficiently so that, once your body fat IS low enough, they actually have some density worth showing.

Step 2

Having muscle density is great for being a successful athlete, bodybuilder, or powerlifter. Aside from weight lifting, having a good amount of muscle density is nice just for walking around at the beach or in the grocery store. People will look at you and know that you work damn hard in order to achieve the dense physique that you're showing. And getting there isn't impossible- in fact, it isn't even very hard! Check out the advice below, and you can be well on your way to a more muscularly dense physique.

Step 3

First you have to develop dense muscles. Doing this comes down to the weight you workout. You should make sure to include progressive overload training ceaselessly into your routines (check the progressive overload training tip on this website for a detailed explanation). After that, maximizing your training to failure is the best way to ensure that your muscles achieve a hard, dense look. There is also an article for maximizing training to failure on this website, and checking it out will surely help your cause. These kinds of training methods will put you well on your way to having a far more dense muscle-build, but that's only the tip of the iceberg.

Step 4

Next up is your diet. You should make sure that you're eating a high amount of protein, and a low amount of carbohydrates. Good protein sources are eggs, chicken, fish, and lean red meats. The only kinds of carbs you should ever be eating are sweet potatoes, whole grain pasta, and brown rice. As for sugar- steer clear. Try to eat even a complete minimum of fruit. Vegetables, on the other hand, are just fine during the crusade to more dense muscles. Eat the above foods in a minimum of 5 meals a day, and shoot for upwards of 10 small meals. This kind of diet will absolutely promote dense muscle, and will help those muscles show through.

Step 5

The final piece of the dense-muscle puzzle is cardio. Whether you like to run, sprint, jump rope, use the elliptical, bike, or do the rowing machine, cardio is going to be your best friend for lowering your body fat to a point where you display all of the dense muscle you've been working on with the weights. Try and perform any kind of cardio at least 3 times a week. Some people prefer to do long runs, others prefer to do 10 minutes of intense jump roping. No matter which suits you best, just stay consistent and you can be sure that your dense muscle goals are soon to be reached.

Step 6

When you put all of the methods above together into one cohesive plan, you are guaranteed to soon achieve a hard, dense look in your overall physique. Your chest will look tough, your biceps will bulge underneath your skin, and your abs will be rock hard for the ladies. Getting denser muscles and showing them off really isn't a miracle- it's just science.