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Lift like a Russian

Ladder Method

The ladder method is an old Soviet Union strength method used to get big and strong fast. A traditional ladder is a series of sets of reps, either ascending, descending, or alternating with a constant load. The end result of this method allows a person ending up doing more work in a single exercise then you'd normally be able to do, with a higher amount of weight average. By not maxing out every set, you are maximizing the amount of time you burn your muscles out and therefore can do the same weight, more reps therefore producing bigger muscle gains.

Greater Volume + Greater Overload = Greater Gains

A couple rules to remember:

1. Do not work a set to failure. You want to be able to keep a little energy left for the next set so you can cause maximum fatigue over a greater length of reps.

2. Rest periods adjust. If you are doing a normal workout routine, 3 sets of 10, you have a longer rest period at the end of the set. With the ladder method you want to adjust your rest period based off the number of reps you did. The lower the reps, the shorter the rest, and the higher the reps, the longer the rest period. A good rule of thumb is a good deep breath in and out per rep count. If you just did 7 reps, give yourself 7 good, deep, slow breathes in and out. If you just did 1 rep, give yourself 1 good, deep, slow breath.

3. Your workout shouldn't consist of only this method. This method should be used for 1 or 2 exercises in a workout. Normally you want to incorporate this with a heavy lift exercise, i.e. shoulder press, bench press, deadlift, ect. 

Still not quite following? That's ok, check out the example below.

I like to work this in with a 7RM (rep max) weight. Once we know our weight, we can put together the ladder. The best counting method I have found results with is the alternating method. This means you do 6 sets of 5, 1, 3, 5, 1, 3

This method is a great addition to any workout routine. It allows for optimal weight being lifted and also limits rest periods to help with workout intensity.

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