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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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!
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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.
If you are looking to get big, we here at LegalSteroids.com have all the tips you need to succeed. We offer only the highest quality, safest and legal alternatives to traditional anabolic steroids. Our products help you pack on the mass and power you crave – fast. Part of the secret formula for getting those amazing results, however, is learning how to eat correctly. By learning how to eat right, you can add a ton of weight, while avoiding too much body fat. Here’s how to add weight without adding a gut.
How to Gain Weight
When it comes to gaining weight, there is no secret, just tried and true science. When you go on a trip, you need a roadmap. When you want to get big, you need a diet plan. It’s that simple. Here are the basics you need to know to pack on the pounds:
- Consume more calories than you expend.
- Eat calorie-rich, nutrient-dense foods.
- Increase intake of dietary fats.
- Use a weight-gainer supplement.
- Lift big to get big.
Lifting big to get big is something we have already covered here on our blog, so let’s focus instead on eating the right foods.
Eating the Right Foods
When you are trying to add weight but avoid a gut, you need to eat calorie-rich, nutrient-dense foods. Full-fat dairy and whole milk, eggs, nuts and seeds, red meats and oily fishes are excellent choices for adding healthy calories. Protein is also essential, but there is no scientific evidence that just a ton of red meat will add bulk to your frame. Carbs offer excellent calorific content (comparable to protein) but at a much lower price. When you choose carbs, white rice, noodles, and bread are your best bets, as they have a lower fiber content, meaning you don’t fill up as quickly.
Eating Right Needs the Right Supplements to Get You Results
Eating right will help you add pounds without the belly fat, but if you want insane results, you need the right supplements to boost your strength, agility, stamina and drive
Easily one of the most popular and highly-rated legal steroids on the market, D-Bol was created in the summer of 2001. Featuring a unique formulation of methadrostenol, D-Bol is completely safe as it lacks the altered C-17 carbon configuration of Dianabol, the illegal steroid it mimics. This means that D-Bol supplements offer maximum mass and strength results with very little hepatotoxicity, so you can get shredded without the worry!
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Thermogenesis and thermogenic supplements are all the rage these days. They promise fat and weight loss, but are these claims true? Thermogenesis for boosting metabolism: is it worth the pain?
What Exactly is Thermogenesis?
Thermogenesis simply means the process of producing heat. When your body is burning calories, it is generating more heat. So, the latest trend for thermogenic supplements seems to indicate that using these easy to find products should be a foolproof way to burn fat fast, right? Let’s investigate why these supplements are more bark than bite.
The most commonly raved about metabolism boosting supplements are caffeine, capsaicin, and green tea. Studies have shown that those who take a minimum of 270mg of caffeine a day burned more calories than those who did not. With capsaicin, research indicates that those using the fiery chemical compound that puts the hot in hot sauce burned 50 more calories per day than those who did not. Finally, there are countless anecdotal pieces of evidence that green tea offers effective aid in boosting metabolism. Unfortunately, this isn’t backed up by hard science.
What all of this seems to indicate is that while these often-cited supplements may boost your metabolism through thermogenesis, they won’t help you burn much fat. Fortunately, there is a better way!
Legal Steroid Alternative to Boost Metabolism FAST
Human Growth Hormone (HGH) is widely considered to be the most powerful fat burners and muscle enhancers on the planet. Somatroph HC is a chemistry breakthrough which allows users to increase their HG levels without the need for injections. It’s one of the most popular supplements in show-biz and entertainment, and users report impressive muscle gains, fat burning without exercise, improved mood and an enhanced sex drive. Even better, while HGH injections suppress your body’s ability to produce its own hormones, Somatroph HC works with your body to increase natural levels. The results? Superior fat burning and enhanced drive – FAST!
The Blitz Cycle
If you are looking to get absolutely shredded in no time, then you need Blitz Cycle! Our amazing cycle is specially formulated to bombard your muscle receptors with the powerful effects (both anabolic and androgenic) of D-BOL. Not only that, but this cycle will also dramatically increase your body’s metabolic rate thanks to the impressive power of Winni-V.
Winni-V is a potent oral steroid alternative, which, when effectively stacked with D-BOL in bulking cycles has been shown to reduce water retention and increase both strength and energy levels. Satisfied users have reported lean and vascular muscle gains. Even better, due to the lack of altered C-17 carbon configuration, it is also one of the safest legal steroid alternatives on the market.
The fat melting properties of Winni-V, combined with the powerful mass-building effects of D-BOL, mean you can lose the gut and gain the mass.
Let Legal Steroid Boost Your Fat Burning Potential
At Legalsteroids.com, we can help you boost your fat burning potential, and get you leaner and bigger! We have over 20 years of experience providing our dedicated customers with the highest quality legal steroids. Check out our unrivaled selection of quality products which are sure to supercharge your workouts and get you the results you want.