Ladder reps - AnabolicMinds.com

Ladder reps

  1. Advanced Member
    kingk0ng's Avatar
    Stats
    5'11"  235 lbs.
    Join Date
    Feb 2010
    Age
    29
    Posts
    743
    Rep Power
    122329

    Reputation Reputation Reputation

    Ladder reps


    I didn't invent these or anything, but I have always utilized them during my early stages of training. You'll often see me type "20 reps" or so on pullups in my training logs and while it's not usual that I can do 20 pullups straight; I do use a method that allows me to do 20 pullups pretty achievable.

    Say you can only do 3 pullups at a time without stopping, you will do this.

    3 pullups, then you would rest about 30 seconds.
    2 pullups, then you would rest about 30 seconds.
    1 pullup, then you would rest about 30 seconds. If you are not completely worn out, then you would continue.
    1 pullup, then you would rest about 30 seconds.
    2 pullups, then you would rest about 30 seconds.
    3 pullups, etc.

    While you could only do 3 pullups at a time at this point, you officially accomplished 12 in this session. This will help you complete more pullups at a time.

    Each time you do this, you should add "1" more rep to each set; meaning the next week you would do 4 reps after 3 and continue. Pretty soon you will be doing 20-30 pullups in a total session. The most I have ever completed at a time was like 13-15. I'm not sure I didn't write it down but it was in the teens, but it was allowing me to complete 30-40 pullups in a single session.

    Hope you guys that try this enjoy it and see some gains! Just thought I'd share.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  2. Elite Member
    Tomahawk88's Avatar
    Stats
    5'7"  250 lbs.
    Join Date
    Dec 2007
    Posts
    9,005
    Rep Power
    629264

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Sounds like something I might have to give a shot.
  3. Senior Member
    Deeerdre's Avatar
    Stats
    5'9"  168 lbs.
    Join Date
    Mar 2010
    Age
    25
    Posts
    1,400
    Rep Power
    22090

    Reputation

    not bad ill try this as well, I sometimes do the 3 deep breaths then repeat the excercise but its a little harder and wont get as many reps in.
    Ill try and work both in lol
    •   
       

  4. Advanced Member
    kingk0ng's Avatar
    Stats
    5'11"  235 lbs.
    Join Date
    Feb 2010
    Age
    29
    Posts
    743
    Rep Power
    122329

    Reputation Reputation Reputation

    I started out doing them with just my bodyweight and now I do them weighted. I can get 20 weighted pullups in a total now pretty easily with them.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
  5. New Member
    MB35's Avatar
    Stats
    5'11"  195 lbs.
    Join Date
    Feb 2012
    Posts
    35
    Rep Power
    3797

    Reputation

    I just started doing this the other day actually. I've always wanted to be able to do a good set of 10 pull ups but I can't do more than 3 currently. I was using the assisted pull up machine hoping i'd build strength but after about a month or 2 of no real change I figured there is no substitute for just doing pull ups. So now I'm doing this every back session for a total of 15 pull ups until I can hit 15 in a row.
  6. Advanced Member
    kingk0ng's Avatar
    Stats
    5'11"  235 lbs.
    Join Date
    Feb 2010
    Age
    29
    Posts
    743
    Rep Power
    122329

    Reputation Reputation Reputation

    Quote Originally Posted by MB35 View Post
    I just started doing this the other day actually. I've always wanted to be able to do a good set of 10 pull ups but I can't do more than 3 currently. I was using the assisted pull up machine hoping i'd build strength but after about a month or 2 of no real change I figured there is no substitute for just doing pull ups. So now I'm doing this every back session for a total of 15 pull ups until I can hit 15 in a row.
    Hope it works out for the best for you, friend.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
  •   

      
     

Similar Forum Threads

  1. Low reps or High reps for bicep peak?
    By W13NY in forum Training Forum
    Replies: 21
    Last Post: 10-07-2011, 06:28 PM
  2. Working up the PH ladder...
    By camden in forum Anabolics
    Replies: 4
    Last Post: 01-15-2009, 07:50 PM
  3. Heavy reps or lighter reps better for back?
    By GOG in forum Exercise Science
    Replies: 1
    Last Post: 05-15-2006, 09:23 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in