This is the fourth article out of a four-part series of articles that explain how to use the ramp up method in regard to four different training variables.
The first article discussed ramping up on training volume.
The second article dealt with ramping up on frequency.
The third article discussed how to ramp up on training intensity,
This article will deal with ramping up on training load. Ramping up on load simply refers to increasing the weight of your lifts either from workout to workout, or from week to week.
If you have been exposed to various weight training methods, you have probably discovered that there are many variations of loading. This article will address several of those variations, starting with the simplest first.
The 3 x 5 Loading Ramp
Perhaps one of the most basic strength training routines is to perform 3 sets of 5 reps for a few basic exercises such as:
Bench presses
Squats
Deadlifts
Overhead presses
You can perform a loading ramp by starting with weights that are comfortable to handle for each lift.
Loading Every Workout
If you do the exercises listed two to three times per week, you can simply add 5 pounds to your lifts every workout. Of course, if you keep loading in every workout, you will eventually reach a poundage that you can no longer lift for 5 reps.
Choosing The Right Loading Interval
When you reach the point where you can no longer complete 5 reps for a given exercise, drop back by 10% and start loading 5 pounds per workout again. If you are lifting over 300 pounds for 5 reps for a specified lift, you may be better off increasing by 10 pounds per workout, but this is an option and it is up to you to determine how much you want to increase your weights each workout. This decision should be based on what you find works best in regard to your own training. This basic method of loading will work on a long-term basis for many lifters.
Loading Every Week
A loading variation of the same 3 by 5 workout is to load 5 pounds every week instead of every workout. Of course, your loading ramp will be completed much faster if you load every workout as apposed to every week. If you load every workout, your ramp may last two to three weeks, whereas your ramp may last four to six weeks if you only load once per week.
The 5 x 5 Loading Ramp
Some lifters prefer 5 sets of 5 reps as opposed to 3 sets of 5 reps. In my opinion, one of the best books that you can read in regard to loading when using a 5 x 5 routine is the book, “Reload”by Pavel Tsatsouline and Fabio Zonin. I highly recommend this book for anyone who prefers training with a 5 sets of 5 reps protocol.
Longer Ramps With Linear Periodization
The second form of ramping is done in conjunction with different amounts of reps throughout a loading ramp. This is the case when using various linear periodization schemes which generally make up a much longer ramp than when using a single rep range with 3 x 5 or 5 x 5 training. When changing the amount of reps performed from time to time, a lifter generally starts out with high reps, and finishes the ramp with low reps. For example, a lifter may start a loading ramp with 10 reps and progress to 8 reps, followed by 5 reps, 3 reps, 2 reps, and 1 rep. The most common time interval for loading is to load each lift once per week. An example of this is shown below:
Week 1: 3 sets x 10 reps with 67% of your single rep max for each exercise
Week 2: 3 sets x 10 reps with 70% for each exercise
Week 3: 3 sets x 8 reps with 72% for each exercise
Week 4: 3 sets x 8 reps with 75% for each exercise
Week 5: 3 sets x 8 reps with 77% for each exercise
Week 6: 3 sets x 5 reps with 80% for each exercise
Week 7: 3 sets x 5 reps with 80% for each exercise
Week 8: 3 sets x 5 reps with 82% for each exercise
Week 9: 3 sets x 3 reps with 85% for each exercise
Week 10 3 sets x 3 reps with 90% for each exercise
Week 11: 2 sets x 2 reps with 95% for each exercise
Week 12: 1 sets x 1 rep for a max effort lift
Loading Every Workout
This same cycle can be altered by loading every workout instead of every week. This means if you work each exercise two times per week, the loading ramp will take six weeks to complete, and if you work each exercise 3 times per week, the ramp will take four weeks to complete.
Hypertrophy Specific Training
Bryan Haycock is the inventor of a loading method that he refers to as HST, which stands for Hypertrophy Specific Training. HST is based on loading every workout instead of every week. Each muscle group is trained three days per week and there are three basic phases to the loading cycle.
The first phase is done for two weeks with 15 reps per set
The second phase is done for two weeks with 10 reps per set
The third phase is done for two weeks with 5 reps per set
Two sets are generally performed for each exercise.
To use this method, you must know the weight that you want to finish with at the end of each phase. For example, if you will be squatting with 200 pounds with 15 reps per set for the last workout of the phase, you should count back 5 to 10 pounds per workout over the course of 6 workouts which will bring you to the amount of weight that you should use for your first workout of the phase. If you count back by 5 pounds per workout, you will start with 175 pounds for your squats, which means that the six workouts that you will perform for phase 1 would be as follows:
Phase 1
Workout 1: 15 reps with 175 pounds
Workout 2: 15 reps with 180 pounds
Workout 3: 15 reps with 185 pounds
Workout 4: 15 reps with 190 pounds
Workout 5: 15 reps with 195 pounds
Workout 6: 15 reps with 200 pounds
After phase 1, you would start into phase 2 by dropping to 10 reps as you add weight to each workout over the course of the next two weeks. If the max weight that you can squat for 10 reps is 235 pounds, you would count back by 5 pounds per workout across 6 workouts to start phase 2 as follows:
Phase 2
Workout 7: 10 reps with 210 pounds
Workout 8: 10 reps with 215 pounds
Workout 9: 10 reps with 220 pounds
Workout 10: 10 reps with 225 pounds
Workout 11: 10 reps with 230 pounds
Workout 12: 10 reps with 235 pounds
You would finish the entire loading ramp by dropping to 5 reps for phase 3. Once again, you would add to each workout over the course of two weeks. If the max weight that you can squat for 5 reps is 270 pounds, you would count back by 5 pounds per workout to calculate your starting weight for phase 3 which would be carried out as follows:
Phase 3
Workout 13: 5 reps with 245 pounds
Workout 14: 5 reps with 250 pounds
Workout 15: 5 reps with 255 pounds
Workout 16: 5 reps with 260 pounds
Workout 17: 5 reps with 265 pounds
Workout 18: 5 reps with 270 pounds
Strategic Deconditioning
The entire loading ramp takes 6 weeks and consists of a total of 18 workouts. After completing the 6 week loading ramp, you would stop working out and give yourself a 10 day rest. Bryan Haycock refers to this as strategic deconditioning. This is done to minimize the effects of adaptive resistance, which is a physiological state that occurs when your body is exposed to a weight training stress long enough, and often enough to become resistant to a weight training stress. The ten day cessation from training allows the body to rest and re-sensitize so that it becomes responsive to weight training again before starting into a new ramp. Many lifters take a week or two off after completing a linear periodization cycle.
A One Week Loading Ramp
Some lifters load for three workouts across a single week and repeat this process every week. This can be done by doing the same three workouts every week as follows:
Workout 1: 12 reps with 65%
Workout 2: 10 reps with 70%
Workout 3: 8 reps with 75%
This scheme listed above would be repeated every week.
Daily Undulating Periodization
Another option is to increase the weight for each workout within a week as is done when using a daily undulating periodization scheme. The weight is also increased each week while adjusting the reps as necessary. An example of this is presented below:
Week 1:
Workout 1: 12 reps with 65%
Workout 2: 10 reps with 70%
Workout 3: 8 reps with 75%
Week 2:
Workout 1: 10 reps with 70%
Workout 2: 8 reps with 75%
Workout 3: 6 reps with 80%
Week 3:
Workout 1: 8 reps with 75%
Workout 2: 6 reps with 80%
Workout 3: 4 reps with 85%
Week 4:
Workout 1: 6 reps with 80%
Workout 2: 4 reps with 85%
Workout 3: 3 reps with 90%
Week 5:
Workout 1: 4 reps with 85%
Workout 2: 3 reps with 90%
Workout 3: 2 reps with 95%
Week 6
Workout 1: 3 reps with 90%
Workout 2: 2 reps with 95%
Workout 3: 1 rep: Go for a new single rep max
Loading For Speed Training
Some lifters include speed training into their weekly workouts. Speed training is often done with weights that range from 50% to 60% of a lifter’s single rep max. This range permits a loading progression of 5% per week across a three week loading ramp. When focusing on speed training, lifters often do 10 sets, but they only do 3 reps per set to minimize fatigue within each set, as fatigue prevents the production of maximum force and speed into each rep. A three week loading ramp for speed training is presented below:
Week 1
12 sets x 3 reps with 50%
Week 2
10 sets x 3 reps with 55%
Week 3
8 sets x 3 reps with 60%
Of course, there are endless options that can be used in order implement loading into your training schedule. If you are looking for a new loading plan, you can try some of the options that were discussed in this article. Best of training to you.