Ladder Training for More Muscle Mass

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Subject: Ladder Training for More Muscle Mass

Hi Friend,

Last time we talked about the benefits of cluster rep training. If you are unfamiliar with them, they are mini-sets with built-in rest periods. Grouped together, cluster reps allow all manner of creative combinations — including boosting volume and intensity.

This method means you can take a weight you normally perform for 10 reps and do it for 20 reps (or more). The result? An increased time under load which is extremely effective for triggering hypertrophy.

Here is an easy way to execute this training system:

Take a weight you can perform for 10 reps.
Lift that weight for 4 reps.
Put the weight down and rest for 10 seconds.
Pick up the weight and perform 4 more reps.
Rest 10 seconds.
Repeat until you’ve done 5 mini-sets of 4 reps.

But don’t go reaching for your barbell just yet. With a few simple tweaks, we can make a very good training system like this great. How? By climbing ladders!

Climbing Ladders

Strength coach Pavel Tsatsouline is known for championing the humble kettlebell. He is also known for advocating training methods that work.

One of Pavel's best training methods is the ladder system. Elegantly simple in its design, this strategy requires you to start with one rep of an exercise and keep adding a rep with each set until you reach 5 reps. Once you hit this number, you revert back to one repetition and keep the system going until you make your target number.

Now, there are many ways to climb a ladder. You can add one rep at a time like Pavel, or you can try my personal favourite, the 2-3-5 method.

Strength coach Dan John is a fan and writes about them in his book "Mass Made Simple".

Here is what you do:

Take a weight you can perform for 10 reps.
Lift that weight for 2 reps.
Put the weight down and rest for 30 seconds.
Pick up the weight and perform 3 reps.
Rest 30 seconds.
Pick up the weight and perform 5 reps.
Rest for 30 seconds.
Now lift that weight for 2 reps and continue the “2-3-5” cycle until you’ve completed 2-3 mini-sets.

Training ladders like these are super-effective for a couple of reasons.

Firstly, they allow you to effortlessly manage fatigue: once you begin feeling tired, you return to the start of your ladder... In no time at all, you can quickly find yourself performing 20 or more reps with your 10 rep maximum!

Secondly, because you ONLY add weight when you make all your reps, progression is easy to implement with no risk of burn-out.

Want to give ladder training a try?

Then start by choosing any compound move that adds muscle where you desire it most. For bigger legs go with squats. Or for a more muscular upper body, go with chin-ups and dips.

Before you know it, you’ll soon be climbing ladders to more muscle mass.

Until next time,

Squat for Glory!

Lee

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