The second ladder starts over at one rep and works back up to 10 reps, or 8, or 6, or whatever suits your time and energy. Climbing, shall we say, from 1 to 10 reps, is one ladder. For example, you do one pullup, rest, then two pullups, rest, three pullups, and so on until you hit a goal number for the workout.
#Rest time between heavy sets series#
He taught me that a traditional ladder is a series of sets of ascending reps with a constant load. I first learned about ladders from strength coach Pavel Tsatsouline, an expert on old Soviet sports training methods.
They’re a time-tested trick for getting big and strong fast, and they’re not hard to do. Ladders were developed by strength coaches in the Soviet Union, and were a secret weapon in the training of Eastern Bloc athletes-guys and gals who dominated strength and power sports in the Olympics for decades. The Ladder Method: The Easiest Way To Get Big and Strong What Is The Ladder Method? You’re about to learn how using ladders can make setting PR’s feel (almost) effortless. It helps you smash plateaus, speed up your workouts, and it doesn’t just work on bodyweight exercises-it can blow up your deadlift, squat, and bench press numbers too, as well as your kettlebell lifts. The ladder method is the ultimate hack for muscle and strength. Compare that to your normal routine- it’s 12% more volume and 40% less time spent resting!īy holding back and doing fewer reps than you’re capable of each set, you can actually do more work overall, get out of the gym faster, and have it feel almost easy to boot.
Add it all up and you’ve done 28 total reps with just three and a half minutes of rest. Do 7 reps, then 1 rep, then 6, 2, 5, 3, and 4 reps, resting 30 seconds between sets. Now what if there was a way to do more total reps in less time? Your workout would be more efficient, and you’d deliver a bigger growth stimulus to your muscles.
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