Escalating Loading Ramps

One training strategy that can be used in conjunction with high frequency training is escalating loading ramps. A loading ramp is simply a series of workouts in which the load (i.e. the poundage) is increased from workout to workout. If you then perform a second ramp with more weight than the first ramp, the second ramp has escalated in weight compared to the first ramp. You can then do a third ramp that is heavier than the second ramp. When the weights of each ramp keep growing heavier than the previous ramp, you are applying the concept of escalating loading ramps to your training. 

In the last article, a high frequency loading ramp strategy was explained in which each loading ramp lasted one week. Each successive week consisted of a loading ramp that was slightly heavier than the previous week. Three to five escalating loading ramps were performed, which translates into three to five weeks of training. After the last loading ramp, you would start over with a new series of loading ramps.

The strategy presented in this article is similar to the previous article except that the loading ramps presented in this article are shorter, as they only consist of three consecutive workouts. Remember, these loading ramps are being used in the context of high frequency training, so the weights would be increased three days in a row, such as, Monday, Tuesday, and Wednesday. The next ramp would be slightly heavier than the first ramp and would be done on Thursday, Friday, and Saturday. An example of this strategy is presented below:

After completing week one, you can do a second week of two ramps with slightly heavier weights than the first week. You would only do 8 reps per set for the second week. You could then do a third week of two ramps with heavier weights while only doing 6 reps per set, followed by a fourth week of two ramps with heavier weights while only doing 4 reps per set. If you add this on to the first week, the four week training plan in which escalating loading ramps are used would be performed as follows:

There are many ways that you can structure escalating loading ramps. Each loading ramp presented in the last article lasted for one week. In this article, each loading ramp only lasts three days, and two ramps are included in every week.

Some may ask, “Why bother with different workout schedules?” Shouldn’t there be just one approach that works better than the others? The answer is no, because there are different people who need to adjust the escalating loading ramps to fit their own capacity and recovery. This being the case, you may need to adjust the percentages and the number of sets to fit your own capacities and recovery ability. If you are not recovering between workouts, you are either doing too many sets, or you need to drop back on the poundages in the first and second workout of each three-day ramp. You could also train five days per week instead of six days per week. This can be done with the following schedule:

Adjust to What Works Best

When it comes to using any of these weight training schedule, make whatever adjustments you feel are necessary in order to do what works best for your own physiology and level of conditioning.

It is important to understand that high frequency training is only one option that you can choose from when training. It works for lifters who need to keep their muscles and nervous system activated on a frequent basis. In contrast, there are lifters who possess the type of nervous system and muscles that remain activated for a week after a workout. Such lifters only need to train each muscle group once per week. This is what Richard Hawthorne and Andrey Malanichev do, and it has resulted in their ability to be some of the greatest powerlifters on earth. In contrast, Jim Williams would bench press five to six days per week and was close to a 700 pound raw bench press way before anyone else could bench that heavy.

The point here is that you can train each exercise or muscle group five or six days per week if that is what works best. You can also train each muscle group once, twice, or three times per week according to the frequency that works best, and the only way to find out what works best is to experiment with different frequencies. If you choose high frequency training, you may find that it works well in combination with escalating loading ramps.

I may address the concept of escalating loading ramps one more time next week. In the meantime, may God bless you with the best of training.