Tag Archives: ladder system

5-4-3-2-1 an odd take on an old system

No long monologues today or musings on how the modern world has gone batshit crazy, just a simple training concept you can apply immediately.

5 = Number of days between lifting (e.g you train once every 5 days)

4 = The number of main movements patterns to cover each session (push, pull, squat, hinge)

3 = Total amount of working sets for all your movements

2 = Minimum amount of minuets rest between sets (rest in minutes can be as high as you like, not less than 2)

1 = The only lift you will be pushing the envelope on, the other three will be easy

Now you have the overall idea, here is what you might end up with training wise:

Weeks 1-6
W/U – Front Squat x5-3-2 & *Ab Roll Out x2-2-2
Main Lift – DL Ramp to 6RM (as many sets as needed) + two more working sets 5%@less.
Accessory Lifts – Clean & Press 5×2 + Weighted Pull Up 2×5

*Not necessary however it’s just nice to have in.

Easy on paper yet pretty effective. I’d stick with the same set of movements for about 6 weeks, then change the focus. In fact here is 24weeks of training (the first 6 being the example above).

Week 7-12
W/U – Kettlebell Swing x50-30-20 & Inch Worm x5-3-2
Main Lift – Bench Press Ramp to 6RM (as many sets as needed) + two more working sets 5%@less.
Accessory Lifts – Rope Climb 5×1 (arm only ascend/descend) + Zercher Squat x4-2-4

Week 13-18
W/U – Ring Dip 2×5 & Ab Roll Out 2×5
Main Lift – Power Clean Ramp to 4RM (as many sets as needed) + two more working sets 5%@less.
Accessory Lifts – Overhead Squat 2-3-5  + Bear Hug Loaded Carry 5x20m

Week 19-24
W/U – Rope Climb 5×2 (arm & leg) + No Leg eccentric lower on single arm
Main Lift – Front Squat to 7RM (as many sets as needed) + two more working sets 5%@less.
Accessory Lifts – Sumo DL 5-3-2 + Push Press 3×3



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An old favourite

Ladders, not just for handymen. 
This training method is an old favourite of mine.
It’s one I’ve used for years and it never fails to help improve strength, lean mass and provide enjoyment in training.
What is a Ladder Set?
Well it’s kinda like a pyramid in a sense, yet at the same time it’s not, it’s completely different.
Let us say that you train on your own, this would mean you pick 2 exercises and pair them in and A1/A2 fashion (you could also have more than two exercises, it’s up to you and what best suits you goal) starting off with one rep each to then aadd a rep each subsequent set, like this:
– Chin Up: 1
– Dip: 2
– Chin Up: 2
– Dip: 2
– Chin Up: 3
– Dip: 3
And so on.
You can climb a ladder as high as you choose, so perhaps 1-5, or 1-10, maybe even higher if you’re the type of person to work to a time limit – 10min to climb as high as possible.
If you do 1-5 that’s 15 reps, 1-10 it’s 55, 1-3 it’s six and so on.
As you can see these are excellent at getting in both volume and quality of work, essentially increasing your work capacity/density of training.
Now a lot of people will not make it very high and here is why; once you miss a rep you start pac at 1 again, you’re not allowed to continue adding reps as you’ve reached technical failure in your form/strength. This means that you will potentially get a lot of qualify low reps that help solidify your form, rather than trying to hash out higher reps with flailing about.
You can do this with a partner and one exercise, you’d both go back and forth until one of you misses a solid rep, then both start again at one.
I know I said you will do this on your own with 2 exercises, however in a pinch you can do it with one, giving you the option of perhaps unilateral work (single arm or leg, 1 rep each side, then 2 then three etc) or you could perhaps use something like a dumbbell clean & press in which you’d do one clean, 1 press, 1 clean, 2 presses and so on.
The premise of the ladder is to help build volume over time while keeping your form smooth.
A nice workout is to start off with say 1-3 repeated 3 times, then build that to 5 times, once at 5 go back to 3 round but for 1-4, keep repeating until you do 1-5×5 (that give you 75 total reps). If you start off with a technical 5 or 6RM by the end of it you will have shifted some serious tonnage, built strength, lean mass and general awesomeness.
Here is a list of the most effective exercises I’ve found to use with this:
– Clean & Press
– Pistol Squat
– Pull Up/Press
– Single Arm Push Up
– Single Arm Row
– Kettlebell Swing
– Kettlebell Snatch
Essentially anything unilateral, anything opposing (antagonist superset or upper lower).
Add these in as finishers to start with and one you’ve found your flow with them start applying to your main lifts.
Here’s a quick guide to what you’d get from a few rep options:
1-3 = Strength
1-5 = Strength/Size
1-10 = Size
*Timed ladder blocks are also great, 5,10 or 20min blocks are pretty good.
I suggest a total of 10 rounds for the 1-3, 5 rounds for the 1-5 and 2 rounds for the 1-10 that you build to over time.
As you can see ladder sets open up a whole host of options, you might enjoy this one:
A1 – Squat
A2 – Chin
A3 – Press
– 1-10 ladder :).
Take the info above and see what you can create.

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A Gift

The Ladder System: High frequency strength training for building muscle, burning fat and getting strong.

Training everyday has long been known as taboo. There is various scientific articles scattered around that list the benefits/requirement of rest, along with the dangers of training too much, but how then can service Men & Woman, Athletes and some people defy the science?

How is this possible? 

The answer is simple; High Frequency Strength Training (HFST). 

What is HFST?

It is in essence training a muscle group multiple times per week with varied weights, sets and reps to help stimulate progressive overload.

The Ladder System is a method of training I have used for years to achieve varied goals, ranging all the way from adding muscle mass/strength to burning untold amounts of fat and getting stronger without adding any excess or unwanted bulk (Improving neuromuscular connection). I have tried other programs but I find myself coming back to this time and again. 

It’s main focus is to develop strength across all of your powerlifting lifts, but I will teach you how to adapt it to your needs.

I will show you how you can train safely and effectively every day (if you desire to do so, if not you can take the basic principles and build a solid workout regardless.) with this style of training. All you need to do is keep reading and I will reveal the simple secrets that many don’t want you to know. 

Firstly though I feel there are a few things you should understand:

The System is Safe,
Time Efficient,
Simple to Follow,
Adaptable to YOUR Goals,
But above all else, it gets the results you want.

If you want to achieve your goals with ease then I invite you to read on, if not, thank you very much for reading the post this far and please pass it to someone who you feel would benefit from knowing this information.

Now, lets get started. 

Below are a series of 3 steps to help you best prepare for the Ladder System.

Step 1: Establishing Your Goals

Before you can hope to use this system effectively you must first know your goal. 

What is it you want to achieve? 

Take out a pen and find a piece of paper. Now write down your goal, how you will achieve it, what behaviour you will be required to maintain to achieve your goal, how you will feel once you’ve achieved your goal and finally how it will benefit and make a positive impact on you life. 

Try to do all of this in 300 words or less, it should take you about a minute to write and a minute to read. This will help you stay focused and provide motivation when you need it. 

Now go and pin it on your fridge, this way you will be reminded of what you’re trying to achieve every day. 

Step 2: Your Starting Point

To know where you’re going and how far you have to go, you must understand where you’re starting from. This will serve to show you how far you travel and how much you achieve, that way you can feel proud because when you look back you will be able to see that YOU SUCCEEDED.

• Take a Before picture and date it. Now lock it away in a safe place, you don’t want to lose it – trust me. 
• Jump on the scales and note down your current weight in Lbs. However, If possible have a professional do your body fat % and overall body stats.
• Take measurements of the following areas: Waits, Hips, Chest, Arms and Legs. Put these with your before picture.
• Smile, you have taken the hardest step to making a positive change; the first one.

Step 3: Set a date

You can link this in with writing down your goal, but I feel it is important enough to have it’s own reminder. 

Write down a date to review your progress, this can be ever 2, 4 or 6 week, you will also want the day you want to achieve your goal by too. This will involve taking progress photos, new measurements, and your new weight in Lbs.

With all of these done you have now made a commitment to making a change. It’s time now to get you started.

Preparation Set Up Part 1: Establishing Your Macro Nutrients

If you are sat reading to yourself and thinking “I just want the program!” feel free to read on, but I must advise you that this section is very important and WILL make the difference between you getting results and not getting results. Under or over eating will be detrimental to your goal in the long run. 

First of all you will need to establish the calories your BMR (Basal Metabolic Rate) requires to achieve your goal by doing the following:

To get your total calories I would suggest multiplying your weight in lbs by 11 & 13 for fat loss and 17-19 for muscle/strength gain. This will give you a range your calories need to be in.

*I shall use a 175lbs male as the example.

175 x 17 = 2975 
175 x 19 = 3325

Your caloric range would be 2975-3325 if muscle/weight gain was your goal.
Now we need to get your basic macronutrients sorted.
What are Macros? 

• Protein
• Fat
• Carbs
• Fibre

The easiest way to find out how much fat you will need in your diet is to take your weight in lbs (Optimally your lean weight – if you know it.) and multiply that number by 0.3-0.6 to give you the amount in grams you will need per day. Multiply by 9 to find out how many calories this is.

I would say to start on the lower number (0.3). Then you workout your required protein by taking your weight (Again ideally lean.) by 0.8-1.2 depending on your activity level. This will give you your grams of protein needed, them multiply this by 4 to get the calories.

Add those two numbers together and then subtract that number from your total required calories for your specific goal. This will give you what calories you need in terms of carbs, then divide that number by 4 for the grams required.

With the amount of carbs your require in grams multiply that by 7.5% & 10% to get your fibre intake – this is included in your carbs, not added on top.

Weight – 175lbs x 19 = 3325 calories

Fat – 175 x 0.3 = 52.5g = 472.5 calories

Protein – 175 x 1.2 = 210g = 840 calories

Carbs – 3325 – 472.5 – 840 = 2012.5/4 = 503g

Fibre – 503 x 0.075 & 0.10 = 37.5g & 50g

So you will have the following:

Protein – 210g

Carbohydrates – 500g

Fat – 52.5g

Fibre – 37.5-50g

I would also suggest having 1 litre of water per 25kg of total bodyweight. Add in 1 exert litre for each hour of exercise on your chosen workout days too.

If you happen to like a cheeky drink after work to help wind down then you can use this to help you factor the calories from your chosen beverage.

There is 7 calories per 1 gram of alcohol (Just for your information.) but this isn’t really too relevant for the following. Count your alcohol towards your overall carb content (People we often speak to have carbs left over), simply because it’s easier to accept for this way. 

To count your alcohol towards your carbs all you need do is take the number of calories in your chosen beverage and divide it by 4. (If you want to count it towards fat divide the calories in the alcohol by 9.)

*Personally I would avoid alcohol for the best possible results, but that choice is yours to make. 
Here is an example:

An average pint can have 300 calories per pint.

Divide this by 4 = 75. This can be counted as 75g of carbs. 

There you have it. You have successfully accounted for alcohol, but be aware you should not actively try and get smashed just because you can count it in to your macros. There is nothing wrong with a little alcohol, just don’t over do it.

Now you have the guidelines to follow I would suggest downloading an app such as ‘My Fitness Pal’ to help your track how well you’re doing form day to day. You can use a book if that suits you, but apps are easier. 

*Try to have 80% of your calories coming from whole foods (Nutrient Dense) and 20% from what ever indulgences you desire (Energy Dense).

I know the maths can be the cause of a slight head ache, but if you don’t know what you need to eat you could be working as hard as you like for years without getting results. 
Time to move on.

Preparation Set Up Part 2: Know Your Limits

I have a simple question for you. If you can answer it then skip this section, but if you can’t then you MUST read what is next.

Do you know your 1RM (Rep Max) for the following

• Squat
• Bench Press
• Deadlift
• Overhead Press* Optional

Yes or No?

You will need to know these to be able to set your required weights for the Ladder System. Don’t worry if you don’t know them, I am going to give you an equation to help you get a rough estimate to work from. 

Sorry, it’s more maths again.

Weight Lifted x Reps Performed x .0333 + Weight Lifted = 1RM

100 x 10 x .0333 + 100 = 133.3kg estimated 1RM

This will give you a number you can work from. Do this for all your lifts as you will need them all.

Once you have the estimated 1RM’s you can chose to either work your percentages for the Ladder System directly from them or you can use a Training Max (TM) which is 90% of your 1RM – this would be advisable for beginner to novice lifters.

The equation you will need to set your % of weights is a simple one: 

1RM x 0.5 – 100kg x 0.5 = 50kg or 50%. Simple.

With all of this information you are now ready to venture in to the Ladder System.

The Ladder System:

This program will run for up to 7days, consisting of varying volumes and weights. After a 3 week period there will be a deload phase where the volume is cut by 40% to allow CNS (Central Nervous System) recovery – The reduction may be in the form of reps/set or weight.

What is the overall purpose of ladder training?

It is to help “Grease the Groove” and practice your movement patterns. This will translate to improved motor unit recruitment, this will then help improve the amount of muscle you use each time you train, and that will help you burn more calories, build more lean muscle and gain strength with ease.

The basic premise of the Ladder System is based around the 3 Big Lifts: Squat, Bench Press and Deadlift.

Now normally you will find lots of rule to follow when using a style such as this, but I have some good news for you. There are very few rules to follow, the power of this system is in its ability to be adapted and tailored to each individuals needs. There are almost endless potential combinations you may use, the limitations of this system are only that akin to your imagination.

*Remember to record your training in a training diary, that way you will be able to see how much weight you’ve lifted, what you’re progressing on and what needs work.

Below are the rules.

1 – Ladder Sets can be as low as 1 or a high as 10 depending on your goals.
2 – Ladder Reps can be from 1 – 10 or even higher if you wish. The reps either start low and work up high, or they start high and work down. (Working down is best on Heavy days, working up is best on Light or Medium days.)
4 – The entire system is based off of the Squat, Bench, Deadlift and their variations (Squat, Push, Hinge & Pulling Movements).
5 – Listen to your Body. Go as heavy as you feel you can, if you feel strong on a light day why not go for a P.B, but the same applies for heavy days, if you feel weak why not take it down a notch? There are no prizes for going too hard and getting injured.

The way I recommend using this style of training is so that on Heavy Days they will be aimed at the Big 3 (Squat, Bench & Deadlift) and improving your strength. Your Medium/Light days will be comprised of variations on the Big 3, don’t be afraid to use any alternative exercises you fancy. Variations can be done with barbells, kettlebells, bodyweight, Dumbbells or anything you want. 

*It’s worth remembering that you will need to take a step back every now and again. Picture that you have hit 10,000kg lifted in week one, 12,500kg in week 2 and 15,000kg in week three, your deload might take you back to 8000kg for a week, then you start at 10,500kg for a new week 1.
If you add the same amount you did in previous your overall volume will be higher, then you repeat the deload process but perhaps drop back to 9000kg and start a new week at 11,000kg.

Can you see the pattern?

Provided you’re tracking your desired results you will know where you can squeeze out a little more. 

What about Abs/Back? Fear not and keep reading.

Core/Back will follow the Ladder principle too, but I would advise with slightly higher reps for the pulling movements, 1-10.

You will also be adding in 1 Core exercise and one Back exercise (Pull Up/Chin Up is the correct choice) at the end of each workout to help improve your overall stability/balance. Feel free to choose from the list below or add in your own. The Core/Back Ladder will be best suited to a super set fashion. One core rep, then one pull up rep, 2 core, 2 pull ups until you hit your desired numbers.

So just to reiterate:

• You perform your Heavy Days with a Barbell and focus on Powerlifting competition technique. For the Back Squat – Hip crease below knee line, Bench Press – Pause at bottom of rep & Deadlift – Achieve full lock out.
• On Medium/Light days you will use variations of the Big 3 Lifts.
• One Core Exercise & 1 Back Exercise Done Each Workout.

Main Lifts:

• Squat
• Bench
• Deadlift

Here are a few variations for you to look over.

Squat Variations:

• Front Squat
• Overhead Squat
• Zecher Squat
• Box Squat
• Barbell Lunge
• Front Squat Lunge
• Overhead Lunge
• Yolk Run

Bench Variations:

• Incline Press
• Overhead Press
• Push Press
• Decline Press
• Board Press
• Dumbbell Press
• Plyometric Push Up 
• Dips/Weighted Dips

Deadlift Variations:

• Deficit Deadlift
• Block Pull
• Trap Bar Deadlift
• Suitcase Deadlift
• Sumo Deadlift
• Good Morning 
• Farmers Walk
• Kettlebell Snatch

There are endless variations you can use, bodyweight supplementation works very well on light days. You want your Medium/Light days to compliment your Heavy days, the exercises you pick will help improve your Big 3 total. 

Core Selection:

• Ab Wheel Roll Out
• Hanging Leg Raise
• Hanging Knee Raise
• V-Sit
• Windmill
• Janda Sit Up
• L-Sit Hold (10 second holds)

Back Selection:

• Pull Up
• Chin Up
• Neutral Grip Pull Up
• Ring Pull Up
• Towel Grip Pull Up
• Rope Climb/Pull Up
• Inverted Row

As you can see there are lots of options from which to choose from, I will now give you some examples on how you can build solid programs.

Variations on the System

Below you will find an some different sets of program suggestions for various goals.

Functional Hypertrophy Program:

Example Weight % for Functional Hypertrophy (Muscle Gaining)

Monday – Heavy Day – Week 1 80%, (Week 2 85%), (Week3 90%), (Week 4 Deload)
Tuesday – Light Day – Week 1 60%, (Week 2 65%), (Week 3 70%), (Week 4 Deload)
Wednesday – Medium Day – Week 1 70%, (Week 2 75%), (Week 3 80%), (Week 4 Deload)
Thursday – Light Day – Week 1 60%, (Week 2 65%), (Week 3 70%), (Week 4 Deload)
Friday – Heavy Day – Week 1 80%, (Week 2 85%), (Week 3 90%), (Week 4 Deload)
Saturday – Medium Day – Week 1 70%, (Week 2 75%), (Week 3 80%), (Week 4 Deload)
Sunday – Light Day – Week 1 60 %, (Week 2 65%), (Week 3 70%), (Week 4 Deload)

Example Ladder Reps & Sets for Functional Hypertrophy (Muscle Gaining)

Heavy Day – 4-5 x 3,2,1  
Medium Day – 3-4 x 4,3,2,1 
Light Day – 2-3 x 5,4,3,2,1 (Also Deload Reps)

45-60 Seconds Rest on Light Days, 60-90 Seconds Rest on Medium Days, 180 – 240+ on Heavy Days.

Example Exercise Recommendations for Functional Hypertrophy (Muscle Gaining)

Monday – Squat, Deadlift & Press, Ab Roll Out/Pull Up
Tuesday – Front Squat, OHP, Rack Pull, Leg Raise, Chin Up
Wednesday – Barbell Lunge, Incline Press, Deficit DL, Windmill, Neutral Grip Chin
Thursday – Box Squat, Log Press, Trap Bar DL, L-Sit Hold, Towel Grip Pull Up
Friday – Squat, Deadlift & Press, Janda Sit Up, Ring Pull Up
Saturday – Overhead Squat, Decline Bench, Farmers Walk, Rope Climb
Sunday – Zecher Squat, Plyometric Push Up, V-sit, Inverted Row

*The Exercise selection/variations can be picked from the list above or modified to your personal desires.

I mentioned above that the 4th week would be a deload, You will simply stick with a week of light days – 60-65%. This will give your body a chance to recover and you will be able to prepare your weights for the next 3 weeks of training – I would suggest adding 5lbs to your pressing movements and 10lbs to your squat and deadlift. 

The examples I have have given you above are geared towards Functional Hypertrophy (Muscle/Strength Gains) a great program for someone who wants to be as strong as they look. If you were looking to focus purely on strength while maintaining a lean physique then you may have something that looks like the following;

Example Strength Focus

Monday – Heavy Day – Week 1 80%, (Week 2 85-90%), (Week3 90-95%)
Tuesday – Light Day – Week 1 60%, (Week 2 65%), (Week 3 70%
Wednesday – Heavy Day – Week 1 Week 1 80%, (Week 2 85-90%), (Week3 90-95%)
Thursday – Light Day – Week 1 60%, (Week 2 65%), (Week 3 70%)
Friday – Heavy Day – Week 1 80%, (Week 2 85-90%), (Week 3 90-95%)
Saturday – Light Day – Week 1 60 %, (Week 2 65%), (Week 3 70%)
Sunday – Light Day – Week 1 60 %, (Week 2 65%), (Week 3 70%)

Example Ladder Reps & Sets for Strength

Heavy Day – 4-8 x 3,2,1  
Light Day – 3-5 x 5,4,3,2,1 

60-90 Seconds Rest on Light Days, 180 – 240+ on Heavy Days.

Example Exercise Recommendations for Strength

Monday – Squat, Deadlift & Press, Ab Roll Out/Pull Up
Tuesday – Front Squat, OHP, Rack Pull, Leg Raise, Chin Up
Wednesday – Squat, Deadlift & Press, Ab Roll Out/Pull Up
Thursday – Box Squat, Log Press, Trap Bar DL, L-Sit Hold, Towel Grip Pull Up
Friday – Squat, Deadlift & Press, Ab Roll Out/Pull Up
Saturday – Overhead Squat, Decline Bench, Farmers Walk, Rope Climb

The Big 3 are best advised for the heavy days, pick any variations you want on lighter days. 

*You will notice the increased sets on light days, this is due to the low volume nature of strength training and it’s need for total volume stimulation – there is only some much weight you can keep adding before you can’t achieve any more volume. You will also need to adjust your caloric requirements accordingly – I would suggest hitting BMR or slightly over by 300.

Perhaps you fancy a Fat Loss example?

Example Fat Loss Focus

Monday – Medium Day – Week 1 70%, (Week 2 75%), (Week 3 80%)
Tuesday – Light Day – Week 1 60%, (Week 2 65%), (Week 3 70%
Wednesday – Medium Day – Week 1 70%, (Week 2 75%), (Week 3 80%)
Thursday – Light Day – Week 1 60%, (Week 2 65%), (Week 3 70%)
Friday – Medium Day – Week 1 70%, (Week 2 75%), (Week 3 80%)
Saturday – Medium Day – Week 1 70%, (Week 2 75%), (Week 3 80%)
Sunday – Light Day – Week 1 60 %, (Week 2 65%), (Week 3 70%)

Example Ladder Reps & Sets for Fat Loss

Medium Day – 3-6 x 4,3,2,1 
Light Day – 6-8 x 5,4,3,2,1

30-60 Seconds Rest (Both Days)

Example Exercise Recommendations for Fat Loss

Monday – Squat, Deadlift & Press, Ab Roll Out/Pull Up
Tuesday – Front Squat, OHP, Kettlebell Snatch, Leg Raise, Chin Up
Wednesday – Barbell Lunge, Incline Press, Deficit DL, Windmill, Neutral Grip Chin
Thursday – Kettlebell OH Squat, Kettlebell Press, Overhead Swing, L-Sit Hold, Pull Up
Friday – Squat, Deadlift & Press, Janda Sit Up, Ring Pull Up
Saturday – Overhead Squat, Dumbbell Press, Farmers Walk, Towel Pull Up

You may choose to have any variations of the Big 3, alternatively you may have them on Medium days if you so desire. For the best fat loss you would do well to have kettle bell exercises such as the Snatch & Overhead Swing in this program. They will help you torch fat with ease.

*The fat loss style ramps up the volume and decreases the rest, but you will still stimulate lean muscle growth which will help towards burning more calories while at rest. Remember you need a Caloric deficit of up to 300-500 calories per day to achieve steady Fat Loss.

While the examples above I have given you are fairly basic the only tackle the ladder options in either an single Ascending or Descending fashion and then stop, this is not the only option. Depending on your overall goal you could structure the ladders like this:

• 1,2,3,4,5,4,3,2,1 (Strength) – Pyramid
• 7,6,5,4,3,2,1,2,3,4,5,6,7,6,5,4,3,2,1 (Hypertrophy) – Waving Set
• 5,5,4,4,3,3,2,2,1,1 (Strength) Repeating Set
• 10,9,8,7,6,7,8,9,10 (Fat Loss) High Rep Pyramid

If you’re thinking that there aren’t very many reps it’s ok. The Ladder Systems style of low reps, even with small ladders build your overall reps and they mount up very quickly, when you combine this with tracking your intensity (Weight % lifted) you will be able to see how much hard work you’re actually doing without even realising it.

Session Length

Each session should take no more than an hour. You don’t need to spend ages in the gym, some sessions may even last as little as 30min so don’t worry if that is the case.

High frequency training that is done everyday needs to be varied, the load, sets/reps and rest will be adjusted accordingly.


The system I have just given you above does not require much thought, simply consistency.

Here are a few reminders of the key points:

Go heavy naturally (when you feel strong)
Take a deload every 4th week
Think of it as ‘practice’ rather than working out

If you have any questions please feel free to comment or contact me.

No go and get your results.

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