With the ladder method you can effectively build muscle
If you want to build strength and muscles, you need to set sufficiently intense stimuli. Furthermore, establishing new and different stimuli is advisable if the desired results are not achieved despite regular training. The so-called ladder method is considered to be particularly effective. Here everything you need to know about it:
How the ladder method works
You usually do 3 times 8 to 12 or even 5 x 5 repetitions in conventional strength training. This has been proven to be very successful. However, stagnation can also occur here. With the ladder method, you do 5 repetitions of an exercise, then a short break of 15 seconds, then 4 repetitions, and again a gap of 15 seconds, and so on until the last repetition. So you end up with 15 repetitions. It is especially challenging to start with 10 repetitions and then go down to one repetition. This way, you get up to 55 repetitions for one exercise.
You can burn out your muscles
Ladder training is very good for training specific muscles. For example, the biceps or triceps. Ladder training can also be particularly beneficial at the end of your workout to completely burn out the muscles. This way, you can set a great stimulus at the end. Since this is very strenuous, you should choose exercises that you are technically proficient in. You’re pushing yourself to your limits, and with more compound exercises, movement errors can quickly creep in.
You need to regenerate well afterwards
Ladder training is a tremendous physical strain on the trained muscles. This then requires sufficient time for regeneration. This should be 48 hours in any case. It is also advisable to eat a diet rich in protein. Because burning out the muscles leads to deliberate and harmless micro-injuries in the muscles. And these can be repaired faster with a plus of protein. Here are the best sources of protein.
A small selection of exercises
As already mentioned, you should choose exercises that you are really good at. This is usually the case with the classics of strength training. These include squats, bench press, lunges, push-ups, biceps curls, triceps curls, and dips.