MIX UP YOUR TRAINING TO BURN FAT & BUILD MUSCLE WITH THIS TRIED AND TESTED METHOD…
If you’re looking for a training method that’ll give your workouts an upbeat tempo – then giant lean muscle ladders are something to seriously consider! Find out the benefits and how it works below.
If you’ve been hitting the gym for a while, then you’ll have heard of German Volume Training (GVT), which involves a brutal but highly effective 10 sets x 10 reps! Muscle ladders use a similar strategy of over-loading muscles to generate accumulative fatigue, which mainly targets Type IIa muscle fibres (these have a high capacity for growth). If you’ve not been using a high training volume, then this strategy can deliver great gains. However, unlike GVT, muscle ladders use an all-new rep scheme that most people find more sustainable and less psychologically demanding. That said, this remains a very tough training method when attacked with full commitment – which we know you’re going to give it!
> Use around 60-65% 1RM for 1 exercise (e.g. squats).
> Rest for 10-15 seconds for the first few sets, then progressively increase the rest period as the sets get tougher (You’ll need 30-60 seconds rest once you hit sets of 7-10 reps).
Boost the intensity by picking two exercises per workout and doing them as a superset (e.g. 1 rep bench press, 1 rep barbell row – then 2 reps bench and 2 reps row… and so on).
Monday: Bench and Row
Tuesday: Deadlifts and Shoulder Press
Thursday: Squats and Weighted Ab Crunches
Friday: Triceps Cable Press-Down and Bicep Curls
This workout creates a high degree of muscle micro-trauma, so a recovery shake to support muscle repair, growth and healthy hormone levels is crucial.
Recommended: Consume 1 serving of OMNI MX® HARDCORE post-training. Consume a total of 2 servings daily to get maximum impact.
Muscle ladders can be used to build lean mass, enhance body composition or get ripped-up. The training creates a big demand on the cardiovascular system, creating an elevated oxygen debt and a corresponding increase in metabolic rate after training. In fact, this is a good indicator to know you’re working hard enough – you should be hot, sweating and gasping for air. You should literally feel the metabolic impact as you train!
It’s also effective in boosting GH and testosterone output, thanks to the combination of training load, short-rest periods and volume.
Gain muscle: Eat 500-1000kcals over maintenance
Recomposition: Eat around maintenance calories
Lose fat: Eat around -500kcals below maintenance
This training approach isn’t designed to be used long-term, since it’s easy to burn-out. But when it comes to a strategy that delivers fast results by shocking your muscles and metabolism – it’s a winner. Give the plan above a try for 4-6 weeks, until your gains plateau, or you’re feeling mentally drained by the intensity. Then switch back to a more conventional plan – until you’re ready for another climb up the ladder!