Building muscle density

What exactly is muscle density about?  Muscle density is about the strength of the muscle, as opposed to the size of it. It refers to the amount of lean muscle tissue, in comparison to the amount of fatty tissue. Muscle mass typically refers to the size of the muscles, while muscle density refers to the amount of powerful, dense muscle fiber present. The bottom line is that just because someone has bulkier muscles doesn’t necessarily mean they’re stronger. Getting rid of the fat embedded in between your muscle tissue fibers will increase your muscle density. Below are five different ways you can do just that.

1. Follow A Low-Carb Diet

Making positive changes in your diet is needed to get leaner, denser muscles. Following a low-carb diet is an excellent way to get rid of unwanted fat around your muscles. One example of a low-carb diet is known as the ketogenic diet. The ketogenic diet is a popular choice of many bodybuilders who are looking to minimize the amount of fat they have surrounding their muscles. While on keto diet, you can only have 50 grams of carbohydrates per day. You’re allowed plenty of protein, along with 70-80% fat that you need in order to build muscle.

2. Consider Supplementation

There are certain supplements to get cut and gain muscle out there that will give you the boost that you need to achieve your goals. The first ingredient to look for is creatine. Produced naturally by your body, when supplemented, creatine has the ability to promote muscle gain, exercise performance, and overall muscle strength.

Supplementing protein is another good idea if you aren’t getting enough of it in your diet as it’s absolutely for achieving peak muscle density.

Also known as beta-hydroxy beta-methyl butyrate, HMB is another key ingredient in many muscle-building supplements. A study has shown that ingesting three to six grams of HMB per day has the ability to improve gains in lean body mass from weight resistance training.

How to build muscle density

3. Perform Aerobic Exercises

Performing aerobic exercise is a great way to increase your muscle density. Use aerobic training to reduce your overall body fat ratio and increase your endurance. Ideally, alternate the days that you’re going to weight train with days that you’re going to practice aerobics. This gives your muscles time to recover after weight training.

Are you wondering why you ought to perform aerobic training rather than just lifting weights every day?  Medical News Today reports that aerobic exercise has been proven to be the best way to burn fat, according to a study by experts from Duke University.

4. Participate In Resistance Training

To gain muscle density, you have to overload your muscles a little at a time to heighten the growth of muscle fiber. First of all, to make that happen, you have to lift weights more frequently. Secondly, you have to build up the time you put the muscle under tension and be sure to allow rest between workouts. The concept behind building muscle density is choosing a heavier weight and using it in less amount of repetitions.

5. Work Out With A Friend

How to gain muscle density

Begin by choosing a weight that’s a bit heavier than you’re used to lifting on your own. Now, have a friend to assist you in the lifting process. For instance, when performing a bench press, allow your friend to help you push upward. However, when it’s time to lower your chest, you do that on your own. Next, your friend helps you lift the weight back upward again. When lowering down to your chest, spend three to five seconds doing so.

6. Increase The Weight

If you’ve mastered lifting a particular amount of weight, don’t keep lifting the same amount. This just means it’s time to add more. In order for your muscles to become stronger and denser, you need to keep challenging them. Adding weight is the first step. You shouldn’t be lifting the same weight this week as you did last week. Another option is to step up the amount of reps and sets you perform with the same weight. It’s imperative to let your muscles rest in between sets. Resting for 60 to 90 seconds is ideal.


Getting a leaner body with denser muscles is an attainable goal, provided you follow the right steps and commit to them. With the help of the right supplements, intelligent food choices, lifting weights in a specific manner, and pushing yourself harder each time, you’ll be on your way to the body you’ve always dreamed of.