The Ladder Method: Easiest Way To Get Big and Strong
Are you familiar with the ladder method for strength and muscle growth? Since the ladder method is arguably one of the ultimate hacks for growth we’re going to dive deeper…
Think about how you train pull-ups. You jump up to the bar and grind out as many as you can, right? Rest until you think you can get the same number of reps again (or close to it), and repeat. You probably do the same thing for push-ups and dips.
Regardless of the exercise, let’s say you do three sets, getting 10 reps the first set, 8 the second, and 7 the third, and you rest about two minutes between sets. Altogether, that’s 25 total reps and six minutes of rest time.
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. How might that be done?
Here’s one way, called a waving ladder. Do 7 reps, then 1 rep, then 6, 2, 5, 3, and 4 reps, resting 30 seconds between sets. Add it all up and you’ve done 28 total reps with just three and a half minutes of rest. Compare that to your normal routine—it’s 12% more volume and 40% less time spent resting!
By 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.
So, what Is The Ladder Method?
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. They’re a time-tested trick for getting big and strong fast, and they’re not hard to do.
For example, you do one pull-up, rest, then two pull-ups, rest, three pull-ups, and so on until you hit a goal number for the workout. Climbing, shall we say, from 1 to 10 reps, is one ladder. 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.
The whole point is to end up doing more work on an exercise than you’d normally be capable of. Instead of maxing out every set and burning out quickly, you leave a little in your tank and, subsequently, you’re able to get more total reps. Greater volume means greater overload for your muscles, and ultimately greater gains.
The 4 Rules of Ladder Workouts
Ladders can be done several different ways, but there are four guiding principles you need to follow.
1. The most fatiguing sets (high numbers, like 9 or 10 reps) must be followed by the longest rest periods. This is one reason that ladders are great to do with a partner. Old-school gym rats call it the “I go, you go” approach because you can gauge rest periods by how long it takes your partner to do his/her set. You rest while he does his reps, and vice versa. It takes longer for a partner to perform 10 reps than it does 1 or 2, so working out with someone else usually builds appropriate rests into your workout automatically.
If you’re by yourself, remember not to rush to the next set, or you won’t be able to complete the ladder. A good rule of thumb for solo lifters is to match the number of deep breaths you take with the number of reps you just performed. For example, after a set of three reps, you’ll take three slow, deep breaths before the next set; after a set of 10 reps you’ll take 10 breaths, and so on. Nevertheless, if you feel you need more rest to get the number of reps you need next, take it. The higher the reps in your ladder, or the heavier the weights you’re using, the more rest you’ll need.
2. The most fatiguing set (again, the one with the most reps) is followed by the least fatiguing one (the lowest number of reps). After doing a set of 10 on an ascending or waving ladder, for instance, you’ll start over at 1 rep. Note that the one exception is a descending ladder, which is explained below.
3. No set is ever taken to failure. Every rep should be done with perfect form and performed explosively. For this reason, choose ladders with conservative rep ranges that you know you can perform properly. If 10 reps is your max on pull-ups, your ladder should only go as high as 7 or 8 reps.
4. Limit your ladders to 2–4 per workout. Doing more work than that can lead to over-training, and it increases the chance that your form will break down.
Put Ladder Workouts To Work For You
You can choose the type and number of ladders you do based on how you’re feeling on any given day. Work up to as many reps as you feel comfortable doing that day, and let that be the top rung of your ladder. One day when you’re feeling sluggish, you might prefer an ascending ladder on kettlebell swings that uses 2, 4, 6, 8, and 10 reps. Another day, you might feel strong and choose a waving ladder that starts with 12 or 14 reps. The key is to listen to your body and use the approach that’s right for you on that day.
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When it comes to getting fit, diet accounts for at least 70-percent of the weight loss equation. You can either amplify your gains by eating the right things after you work out, or you can erase all of your hard work by eating the wrong ones. At Legal Steroids, our goal is to get you the biggest gains possible, so you pack on the muscle you want and shred the fat you don’t! Here’s our guide to the best things to eat and drink after working out.
Best Things to Eat and Drink After Working Out
After working out, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins. Eating the right nutrients soon after physical activity may help your body achieve this faster. It is essential to eat carbs and protein after your workout. Doing this helps:
- Decrease muscle protein breakdown
- Increase muscle protein synthesis (aka muscle growth)
- Restore glycogen stores
- Enhance recovery
Exercising triggers the breakdown of muscle protein. The rate at which this occurs depends on your level of training and on the type of activity, but even well-trained athletes can experience muscle protein breakdown. Having the right amount of protein after a workout gives your body the amino acids it needs to repair and rebuild these proteins. It also provides you with the building blocks required to build new muscle tissue.
Fitness experts recommend that you consume 0.14 to 0.23 grams of protein per pound of body weight following a workout. Research has shown that consuming 20 to 40 grams of protein seems to maximize the body’s ability to recover after exercise.
The best way to consume highly bioavailable protein after working out is in the form of a whey protein shake. Whey protein is quick and easy for your body to digest, and it won’t cost you many calories.
Protein is great at helping your body recover, but also at building mass. If you want to build serious mass, however, don’t just rely on protein shakes. Our Extreme Mass Stack is a powerful stack of D-BOL and Anodrol designed to get you bigger than ever before! Put simply, the results are EXPLOSIVE!
Keep a 4:1 Carb to Protein Ratio
Scientific research shows that consuming a 4:1 ratio of carbohydrate to protein after exercise results in higher glycogen stores than consuming carbs alone. Consuming more protein, however, slows rehydration and glycogen replenishment, so the 4:1 ratio is ideal for endurance athletes who train daily.
Grilled Chicken and Mixed Vegetables
After working out, your body is in recovery mode, meaning you need to consume a meal which is dense in nutrients. The lean protein and carbohydrates found in chicken are excellent, as it can fill you up without the side effect of feeling bloated. By adding vegetables to the dish, you can give your body a much-needed boost in vitamins and fiber – meaning your heart is kept in good shape, too.
Vegetable Omelet with Avocado
It’s common knowledge that eggs are an excellent source of protein and can assist in both muscle recovery and growth. Try switching up your usual meat and cheese-filled omelets with a veggie-packed omelet instead. Onions are a great vegetable to add, as they can naturally increase testosterone levels, albeit slightly. Testosterone is critical post workout, as it helps your muscles recover and keeps fat at bay. If you are looking to boost your testosterone levels to the max, try Legal Steroids’ Test Suspension. It is the most powerful water-based oral testosterone on the market. It supercharges your strength, energy and mood – and is great before or after workouts.
Garnishing with a few slices of avocado can add a boost in fiber and monosaturated fats toy your omelet as well. Like olive oil, avocados can help your body better absorb fat-soluble nutrients found in vegetables, such as vitamins A, D, E and K.
Tuna, Hummus and Spinach on Whole Wheat Bread
If you prefer your exercise at lunchtime, then this is the perfect sandwich for you. Tuna is great because it’s low in calories but high in protein and carbohydrates. Hummus is a much better spread to use for sandwiches than mayonnaise or mustard, with the added benefit of also being high in fiber. Finally, spinach is a healthy superfood, offering a plethora of benefits from curbing appetite and boosting complexion to your lowering blood pressure and reducing inflammation.
Not All Fats are Bad
A common misconception many people have is that eating fat after a workout can slow down digestion and inhibit the absorption of nutrients by the body.
While fat may slow down your body’s absorption of a post-workout meal, it will not reduce the benefits. For example, studies have shown that whole milk is much more effective at promoting muscle growth after a workout than skim milk.
That doesn’t mean that you want to over-do it when it comes to fats. In fact, when seeking gains, burning bad fats is critical. For the ultimate in fat burning, consider trying our Liquid Anodrol. With just two CCs, administered twice daily, users report massive muscle gains and superior fat burning to any other product on the market today! If you’re looking for even better results and a shredded, physique, consider Legal Steroids’ Combination Cutting Cycle. This dynamic cutting system can only be described by the words users report after taking it: hard. Dense. Vascular. Lean. Well-defined.
When to Eat for Your Post-Workout Meal
The body’s natural ability to rebuild glycogen and protein levels is enhanced after exercise.
For this reason, you should consume a combination of carbs and protein as soon as possible after finishing exercising.
Although timing doesn’t need to be precise, experts recommend eating your meal within 45 minutes of finishing any exercise. In fact, it’s thought that delaying carb consumption by as few as two hours after a workout may lead to 50-percent lower rates of glycogen synthesis. However, if you consumed a meal before exercising, it’s likely that the benefits from that meal will still apply after training.
Now that you know what to eat and drink after working out, check out Legal Steroids’ products to get bigger, strong and more jacked than you ever thought possible.
Getting ripped is what we at Legal Steroids are all about. We want you to look and feel your best. That includes getting a lean, vascular look. Need some help getting the looks you dreamed of? Not to worry! Here are some of the best tips to get vascular and lean – now!
Reduce Body Fat
If you are looking to get lean and increase vascularity, your first step needs to be reducing your body fat levels. The simple fact is, if you want a veiny look, you need to reduce your fat. That is because blood vessels aren’t located in the upper layers of skin, but in the layer below the fat. Therefore, to get vascular, you need to reduce the layers of fat.
Legal steroids can help you burn through fat faster than just diet and exercise alone. HGH is a well-known fat burner. Somatroph HC, one of our favorite products allows users to increase their HGH levels without the need for injections. It’s one of the most popular supplements in show-biz and entertainment, and users frequently report impressive muscle gains, fat burning without exercise, improved mood and an enhanced sex drive.
Catch Some Rays
You might not associate getting enough sun with getting vascular, but there is a correlation. Vascularity is directly related to the body’s ability to synthesize nitric oxide. By boosting the time you spend in the sun, you are also boosting the ability of the skin to synthesize nitric oxide. So besides getting a killer tan, you’ll also be getting some impressive vascularity!
If you want to have a lean, vascular look, you can’t just worry about dieting and fat burning, you need to lift big. By lifting heavier weights, you are both stimulating muscle growth and boosting your body’s own growth proteins. Lifting big also boosts your body’s muscle density and myogenic tone, meaning you look stronger and with harder muscles – even when resting.
At Legal Steroids, we have a ton of amazing products to get you vascular- fast. One of our favorites, however, is our Blitz Cycle!
If you want to get absolutely shredded in no time at all, then this is the cycle for you! The Blitz Cycle is specially formulated to blast your muscle receptors with the powerful anabolic and androgenic effects of D-BOL – one of our most popular legal steroids. Not only that, but Blitz Cycle will dramatically increase your body’s metabolic rate with the power of Winni-V.
Winni-V is an extremely potent legal steroid alternative, which, when stacked with D-BOL, has been shown to both reduce water retention and increase energy and strength levels. Many satisfied users have reported lean and vascular muscle gains. And, due to the lack of altered C-17 carbon configuration, it is also one of the safest legal steroid cycles on the market today!
Check Out Legal Steroids’ Amazing Selection Today!
At Legalsteroids.com, we can help you boost your performance and get you the vascular gains you are looking for – fast. We have over two decades of experience in providing the highest quality legal anabolic steroids. Check out our amazing selection of products of which are sure to supercharge your testosterone levels and get you the lean and vascular results you crave!
The Golden 6 Workout Routine
“When I was trying to get bigger in my early days of training, I followed a routine called the Golden Six,” said legendary bodybuilder Arnold Schwarzenegger. “I made tremendous gains on this program and so did many others who trained at my gym in Munich,” he said. “All agreed that this simple system of training produced excellent gains in muscle size and body weight.”
- Goal: Building muscle mass and strength
- Technical complexity: Medium
- 1 – Day Split
- Duration: roughly 60 minutes
- Frequency: 3 times a week
Schwarzenegger’s “Golden Six” is the workout routine you need if you’re trying to build muscle and make serious gains throughout your whole body. Make sure your basic fitness level is adequate enough to get you through this relatively intense training. The Golden Six workout plan is extremely simple and plain, but it will put you and your body to test. It consists of six basic exercises:
1. Squats: 4 sets of 10.
Squats not only develop and build muscle in the lower body, but they strengthen the heart and lungs, all while improving their general circulation. Use a weight that will allow you to perform 4 sets of 10 reps. Always lower yourself until your upper thighs are at least parallel to the floor, and keep your back flat. Rest 2 minutes between sets.
2. Bench Press: 3 sets of 10.
This is Schwarzenegger’s favorite upper body exercise. Take a fairly wide grip, keeping your hands about 32 inches apart. Inhale as you lower the bar to your upper chest – where your nipples are – and exhale as you push it back to arms’ length. Try not to bounce the weight off your chest. Rest 2 minutes between sets.
3. Pull Ups: 3 sets of the maximum number of reps you can do.
If you have limited training experience, you may find pull-ups difficult at first. If you have a lat machine, you can practice pulldowns until you’ve developed sufficient strength to do them without assistance. Use a fairly wide grip, and try to bring your chin over the bar. Rest 2 minutes between sets.
4. Barbell Military Press: 4 reps of 10.
This exercise is yet another great way to build muscle. It reigns supreme for widening and thickening the shoulders. Use a wide grip, keeping your thumbs about six inches wider than your delts on each side. Lower the weight slowly, and don’t pause at the bottom. Rest 2 minutes between sets.
5. Barbell Curls: 3 reps of 10.
The triceps have already been thoroughly-exercised with the Golden Six thanks to the bench press and overhead press. Use a shoulder-width grip and a weight you can easily curl without any other body movements. Don’t let your elbows move away from the sides of your body, and make sure you straighten your arms completely before each rep. Rest 90 seconds between sets.
6. Abs: 3 sets.
These ab exercises include crunches and/or V-Ups. Rest one minute between sets.
If you’re looking to get bigger and stronger than you ever thought possible check out the products at LegalSteroids.com today!
Legal steroids, like all weightlifting supplements, are what you make them. What that means is that if you take legal steroids and sit on your couch afterward, without changing your diet or anything else, they aren’t going to do much for you. If, on the other hand, you start eating right (and at the right times), work out in the gym harder, and get on a better sleeper schedule – it will have a symbiotic impact that’s sure to give you results better than you ever thought possible. Here’s a guide on what to avoid when you are on a legal steroid cycle.
Increase your lean protein intake. Steroids work by increasing the levels of serum testosterone in your blood. This synthesis can increase new muscle tissue. In order to do this, your body must have the proper protein nutrients available for breakdown and digestion.
Eat more lean meat, chicken, fish, eggs, and dairy. Like humans, animal tissue is composed of protein. Your body digests protein to break it down into amino acids, which are then used to help build muscle. Your body consumes this protein and breaks it down into the component amino acids. The increase in serum testosterone provided by steroids enhances your body’s ability to transform the amino acids into human muscle tissue.
Cholesterol And Fats
Eat healthy fats and cholesterol! Over the years, dietary fat and cholesterol have gotten a terrible reputation in the public. But the medical community, for the most part, understands that the story is far from being as simple as “cholesterol = heart disease.”
A much better and more accurate indicator of potential future heart disease is triglyceride and HDL. Specifically, having high triglyceride levels and low HDL cholesterol levels is a bad thing. You want to have the opposite (i.e. low triglycerides and high HDL cholesterol). Dietary fats assist your body’s normal functioning and shouldn’t be thought of as bad. In fact, cholesterol is a precursor to testosterone production in the body. The fat and cholesterol found in egg yolks, for example, is perfectly good for you.
Fish is also a great source of both protein and healthy fats and cholesterol. If you don’t eat fish, you can substitute in something like avocados as an alternative, natural source of omega fatty acids in your diet. Either way, you should probably consider taking an omega fatty acid supplement like natural fish or krill oil. Also, note that red meat may be superior to lean poultry for purposes of lean muscle hypertrophy and regeneration, because while your body can create glycogen without dietary carbohydrates through a process called “gluconeogenesis,” you cannot survive nearly as long without the consumption of dietary fats.
Restrict your carbohydrate consumption to complex, fiber-rich carbs such as vegetables and whole grains. Eat whole oats, bran, cucumbers, cauliflower, and similar choices. These offer some essential fiber, while also satiating you sooner, preventing overeating, which could result in fat gains rather than lean body mass increases.
Avoid simpler sugars while you are on your physician-prescribed steroid cycle. Eating a lot of simple carbs due to poor dietary intake can lead to insulin spikes and raised triglycerides levels which can result in the production of estrogenic hormones within the body. This obviously is a bad thing if you’re trying to gain muscle, lose fat, or maintain a healthy lifestyle.
Protect Your Liver
You should be aware of the effect of legal steroid use on your liver. Steroids, even when done properly, need to be digested and therefore represent an additional strain on your liver. You should avoid consuming lots of alcohol or other food/drink items that are known to be hard on your liver. To offer added liver protection, take Milk Thistle as a way to keep your liver strong, healthy, and working properly.