It’s not heavy weights that build muscle. It’s not high reps that build muscle. It’s heavy weight with high reps that builds muscle.
– Tom Platz (former American professional bodybuilder)
Often people try to over complicate everything in life. Tell somebody to define “clean eating” and they will need a 500-page book to explain it, when a simple eat some animal protein at most meals with a variety of vegetables will do. The same applies to the terms “get stronger” or “get in shape”, where it could take multiple books, depending on the discipline to flesh out the finer points.
Getting strong is not that complicated. It is however, hard work.
One of the simplest ways to achieve this is the “one-two-three” method.
How it works
Pick a movement:
- Push: Bench or Overhead Press;
- Pull: Pull-up;
- Hinge: Deadlift;
- Squat: Front or Back Squat.
Select a load that you can complete five repetitions. It will vary from person to person, but generally it would be about 80% of the individuals max. Now, follow this format:
Complete a single, rest a few seconds, complete a double, rest some more, then complete a triple. That will be a total of six repetitions completed with excellent form. For a more solid workout, run through this method up to three times:
That is 18 repetitions in a set using a weight that you would normally use for five repetitions!
Focus on the major movements Push, Pull, Hinge and Squat. Basically, compound multi-joint exercises are best.
Never miss a repetition and don’t chase fatigue. You want to be fresh for each repetition, so rest as long as required. If you have a training partner, the simple “I go, you go” method will be fine.
The weight should feel light and easy. There is no requirement to figure out loading percentages. Just adjust the load by “feel”. The idea here is to increase the effortless efforts to increase your best effort.
Let the volume do the work. Often under appreciated, building muscle mass, getting strong and lean takes time and effort. If you want more strength, you will need a lot of clean repetitions with crisp technique to teach the nervous system to eventually lift the larger loads.
An easy way to implement this method is to supplement it into your normal training using the 1-2-3 repetition scheme for a chosen movement, one to three days per week.
I have personally found that using this ladder method does wonders for increasing the Pull-up, and have found good results experimenting with other major lifts like the Overhead Press and Deadlift.
Being stronger in these lifts is the secret to power, mass and leanness.