Within the context of weight training, a ramp refers to a progressive increase of a specific training variable. Some examples will help to explain this.
Ramp-Up on Volume
If training volume is the variable you want to focus on, you can ramp-up your volume by increasing the number of sets or total reps from workout to workout, or from week to week.
Ramp-Up on Intensity
Intensity is also an important training variable. You can ramp-up your intensity by increasing the degree to which you push to failure from workout to workout, or from week to week.
Ramp-Up on Load
Many lifters primarily focus on load. You can ramp-up the load by increasing your poundages from workout to workout, or from week to week
The key to ramping up on a training variable is to start with the minimum amount of stimulus required to produce a positive training effect for the variable you are focusing on. You then gradually increase the difficulty of that variable until you are doing the maximum amount that your body can handle without overtraining.
By using ramps for different variables, you can constantly change your training in a strategic manner without undertraining or overtraining. Those who prefer constant change will often times prefer ramping instead of sticking with a workout that offers little change over time.
The ramp that will be discussed in this article is based on three ramps which include:
A volume ramp. Sets are added to increase total reps from workout to workout.
An intensity ramp: Sets are pushed closer to failure from workout to workout
A loading ramp: Poundages are increased from workout to workout
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Three Ramps form a Cycle
The whole process of doing three consecutive ramps will form an eight-week cycle as follows:
The volume ramp is performed for two weeks during weeks one and two
The intensity ramp is performed for two weeks during weeks three and four
The loading ramp is performed for four weeks during weeks five through eight.
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Example of Three Different Ramps
What does an eight week cycle of three ramps look like? Check out the following example:
Do each exercise using the following sets, reps, and percentages of your single rep max (written as 1R-Max) for each workout listed:
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RAMP 1: Do a Volume Ramp for weeks 1 and 2
WEEK 1
Workout 1:
Do 4 sets x 6 reps with 65% of your 1R-Max
Workout 2:
Do 4 sets x 6 reps with 65% of your 1R-Max
Do 1 set x 3 reps with 65% of your 1R-Max
Workout 3:
Do 4 sets x 6 reps with 65% of your 1R-Max
Do 2 sets x 3 reps with 65% of your 1R-Max
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WEEK 2
Workout 1:
Do 4 sets x 6 reps with 65% of your 1R-Max
Do 3 sets x 3 reps with 65% of your 1R-Max
Workout 2:
Do 4 sets x 6 reps with 65% of your 1R-Max
Do 4 sets x 3 reps with 65% of your 1R-Max
Workout 3:
Do 4 sets x 6 reps with 65% of your 1R-Max
Do 5 sets x 3 reps with 65% of your 1R-Max
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RAMP 2: Do an Intensity Ramp for Weeks 3 and 4
.WEEK 3
Workout 1:
Do 3 sets x 8 reps with 65% of your 1R-Max
Workout 2:
Do 3 sets x 9 reps with 65% of your 1R-Max
Workout 3:
Do 3 sets x 10 reps with 65% of your 1R-Max
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WEEK 4:
Workout 1:
Do 2 sets x 11 reps with 65% of your 1R-Max
Workout 2:
Do 2 sets x 12 reps with 65% of your 1R-Max
Workout 3:
Do 2 sets x 13 reps with 65% of your 1R-Max
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RAMP 3: Do a Loading Ramp for Weeks 4-8
WEEK 5
Workout 1
Do 6 sets x 5 reps with 65% of your 1R-Max
Workout 2
Do 6 sets x 5 reps with 67% of your 1R-Max
Workout 3
Do 5 sets x 5 reps with 70% of your 1R-Max
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WEEK 6
Workout 1:
Do 5 sets x 5 reps with 72% of your 1R-Max
Workout 2:
Do 5 sets x 5 reps with 75% of your 1R-Max
Workout 3:
Do 4 sets x 5 reps with 77% of your 1R-Max
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WEEK 7
Workout 1:
Do 3 sets x 5 reps with 80% of your 1R-Max
Workout 2:
Do 3 sets x 4 reps with 82% of your 1R-Max
Workout 3:
Do 3 sets x 4 reps with 85% of your 1R-Max
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WEEK 8
Workout 1
Do 1 set x 3 reps with 87% of your 1R-Max
Do 3 sets x 5 reps with 75% of your 1R-Max
Workout 2
Do 1 set x 3 reps with 90% of your 1R-Max
Do 2 sets x 5 reps with 75% of your 1R-Max
Workout 3
Do 1 x 2 to 3 reps with 92% of your 1R-Max
Do 2 sets x 5 reps with 75% of your 1R-Max
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If your goal is to build size and strength, and you want the benefits of workouts that constantly change in volume, intensity, and load, consider the ramps that form the eight week cycle that is outlined in this article. If it works, keep repeating it until it stops working. If it doesn’t work, either adjust the parts that didn’t seem to work, or try a different training strategy. God bless you with the best of training.