Attack the Ramp!

Morning Guys,
 
Time to tackle the Ramp.
 
What is Ramping?
 
It’s a method of loading that is actually meant to improve your performance and help you break through plateaus.
 
Here is an example:
 
60kg x 10 – Non counted set as this is just to lubricate joints etc.
 
80kg x3 (starting at 40% 1RM)
100kgx3
120kgx3
140kgx3
150kgx3
160kgx3
170kgx3
175kgx3
177kgx3
180kgx2 – Stop Ramp as missed reps.
 
You can see you get a lot of volume from his method of training and it is also quite beneficial for several goals, all you need to do is change the reps (2-8 work well).
 
Once you hit your top weight you can choose to stay on that for perhaps 2/3 sets or you could back off by 20kg and do some 5’s and you could even use 80% of your top weight for the day and perform a volume boosting Density Set – 8min AMRAP, 30 Reps as fast as possible etc.
 
The options are endless and the gains are plenty.
 
I personally find ramping works very will when you link together several exercises of the same ilk (all the presses, all the squat variations etc, starting off with the mechanically most challenging version of the lift first). BY doing this you could perform a ramp of 3 and go from cleans to front squat to back squat, finally finishing with a density set if you were so inclined.
 
A multi exercise ramp might look like this:
 
Press –
Barx10 – Not Counted
30kgx5
35kgx5
40kgx5
45kgx5
50kgx5
55kgx5
60kgx3 – Move to Push Press, Starting on 60kg
 
Push Press –
60kgx5
65kgx5
70kgx5
75kgx5
80kgx5
85kgx4 – Move to Push Jerk or Jerk
 
Jerk –
85kgx5
90kgx5
95kgx5
97kgx5
100kgx5
102kgx2 – Stop Ramp
 
Now that is a lot of pressing volume, I would advise in-between sets putting in some form of pulling movements such s face pull or reverse flies for sets of 8-12.
 
This style of loading works very well for large compound movements. You will also do well to try and focus on accelerating the bar as fast as possible in the early sets too, remember to treat the early sets like you’re about to lift your max and stop the ramp once you lose quality reps or a lot of speed on your reps, you will ideally want all clean reps with no grinding.
 
Now you know the concept of the ramp take that knowledge and have a play and make some progress.
 
Enjoy,
Ross
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