The triple ramp consists of a simultaneous increase in three training stresses which include:
1. An increase in load
2. An increase in sets
3. An increase in training frequency.
The increase in these three training variables must take place over the course of a short cycle consisting of two to three weeks. In order for the triple ramp to work, it must start out with easy training. The ramp then transitions to moderately hard training and finishes with very hard training. The details concerning how to determine exactly how hard to train throughout each phase of the ramp were discussed in the previous article. If you haven’t read the last article yet, I recommend that you go back and read it as it will help you understand the basis of how to create a triple ramp which will help you understand the content in this article.
The previous article concluded with an example of a triple ramp that a lifter can use for the squat. The amount of sets, reps, and weight that were used for this example are listed after this paragraph. The workouts per week are also listed and move from two workouts that are spaced at least 72 hours apart the first week, then three workouts that are spaced 48 hours apart the second week, and four workouts spaced 24 to 48 hours apart for the third week. An example of this triple ramp is listed below for squats, but it can also be used for any exercise:
Week 1:
Workout 1: Do 2 sets x 10 reps with 240 pounds for squats
Workout 2: Do 2 sets x 10 reps with 240 pounds for squats
Note: 240 pounds is approximately 65% of the lifter’s single rep max
Week 2:
Workout 1: Do 3 sets x 10 reps with 250 pounds for squats
Workout 2: Do 3 sets x 10 reps with 250 pounds for squats
Workout 3: Do 3 sets x 10 reps with 250 pounds for squats
Note: 250 pounds is approximately 67% of the lifter’s single rep max
Week 3:
Workout 1: Do 4 sets x 10 reps with 260 pounds for squats
Workout 2: Do 4 sets x 10 reps with 260 pounds for squats
Workout 3: Do 4 sets x 10 reps with 260 pounds for squats
Workout 4: Do 4 sets x 10 reps with 260 pounds for squats
Note: 260 pounds is approximately 70% of the lifter’s single rep max
It Feels Too Easy and then Too Hard
If you try this ramp, you may feel that the start of the ramp is too easy, and the end of the ramp is too hard. Of course, to some extent, the start of the ramp is supposed to be easy, and the end of the ramp is designed to be very hard. This design is intentional. You are not going to know if this strategy works for you until you go through the ramp a second time. If you only do the triple ramp once, you will probably finish the ramp in a weakened state and feel like it didn’t work. However, it is during the second time through a triple ramp that you will know if you experienced a rebound effect, from the difficult part of the previous ramp.
The Rebound Effect is The Whole Idea
Experiencing a rebound in strength is the whole idea behind the triple ramp. If your body rebounds with added strength, it will probably show up when you reach the second week of the second ramp. If you sense you are gaining strength during the second ramp, keep repeating the triple ramp according to its original design. If you reach the end of the ramp in a weakened state, and your body never rebounds with added strength during the next ramp, you need to make adjustments.
Adjustments are Often Needed
Any adjustments that you make to a triple ramp will mean that you must deviate from the exact procedures that define a triple ramp. For example, you may benefit more from a two week triple ramp instead of a three week ramp, and the two week ramp would be followed by a brief triple ramp that only lasts for one week. You may also have to do a double ramp during the third week by increasing only two variables instead of three variables. Of course, these options must be explained in more detail.
Two Week Triple Ramp Followed by a One Week Triple Ramp
One option you can try as an adjustment is to do a two-week triple ramp that starts out exactly the same as the triple ramp listed at the start of this article. However, during the third week, you will do a mini triple ramp consisting of four workouts. The first workout will only include one set for the squat, but you will increase by one set for each successive workout so that you are doing four sets when you reach the fourth workout. You will also start with only 62% of your single rep max, and will increase by 2% to 3% each workout until you hit 70% of your single rep max for four sets by your fourth workout. The entire three-week process of a two week triple ramp, followed by a single week mini triple ramp is presented below:
Week 1:
Workout 1: Do 2 sets x 10 reps with 65% of your single rep max
Workout 2: Do 2 sets x 10 reps with 65% of your single rep max
Week 2:
Workout 1: Do 3 sets x 10 reps with 67% of your single rep max
Workout 2: Do 3 sets x 10 reps with 67% of your single rep max
Workout 3: Do 3 sets x 10 reps with 67% of your single rep max
Week 3:
Workout 1: Do 1 set x 10 reps with 62% of your single rep max
Workout 2: Do 2 sets x 10 reps with 65% of your single rep max
Workout 3: Do 3 sets x 10 reps with 67% of your single rep max
Workout 4: Do 4 sets x 10 reps with 70% of your single rep max
.
The goal of this plan is still to finish the third week with two hard workouts; hard enough to stimulate a rebound effect of added strength when you give yourself time to recover after the easy portion of the following cycle when the three-week cycle is repeated.
A Double Ramp Instead of a Triple Ramp During Week Three
Another adjustment that you can make if you are crushed by the third week of the original triple ramp. By this I mean that your body never rebounds with added strength when the triple ramp is repeated. If this happens, you can proceed according to the original triple ramp for the first two weeks, but switch over from a triple ramp to a double ramp during week three. There are three options for doing this. These options include:
1. Increase weight plus frequency during week three, but the leave the sets the same as they were for week two
2. Increase the weight plus the number of sets for week three, but leave the frequency the same as it was for week two.
3. Increase the number of sets plus the frequency for week three, but leave the weight the same as it was for week two.
The full details of each of these options are listed below:
.
Option 1
Use a Triple Ramp for Weeks one and two
Week 1:
Workout 1: Do 2 sets x 10 reps with 65% of your single rep max
Workout 2: Do 2 sets x 10 reps with 65% of your single rep max
Week 2:
Workout 1: Do 3 sets x 10 reps with 67% of your single rep max
Workout 2: Do 3 sets x 10 reps with 67% of your single rep max
Workout 3: Do 3 sets x 10 reps with 67% of your single rep max
Use Double Ramp for week three,
Only increase weight and frequency, not sets
Week 3:
Workout 1: Do 3 sets x 10 reps with 70% of your single rep max
Workout 2: Do 3 sets x 10 reps with 70% of your single rep max
Workout 3: Do 3 sets x 10 reps with 70% of your single rep max
Workout 4: Do 3 sets x 10 reps with 70% of your single rep max
.
Option 2
Use a Triple Ramp for Weeks one and two
Week 1:
Workout 1: Do 2 sets x 10 reps with 65% of your single rep max
Workout 2: Do 2 sets x 10 reps with 65% of your single rep max
Week 2:
Workout 1: Do 3 sets x 10 reps with 67% of your single rep max
Workout 2: Do 3 sets x 10 reps with 67% of your single rep max
Workout 3: Do 3 sets x 10 reps with 67% of your single rep max
Use Double Ramp for week three,
Only increase weight and sets, not frequency
Week 3:
Workout 1: Do 4 sets x 10 reps with 70% of your single rep max
Workout 2: Do 4 sets x 10 reps with 70% of your single rep max
Workout 3: Do 4 sets x 10 reps with 70% of your single rep max
.
Option 3
Use a Triple Ramp for Weeks one and two
Week 1:
Workout 1: Do 2 sets x 10 reps with 65% of your single rep max
Workout 2: Do 2 sets x 10 reps with 65% of your single rep max
Week 2:
Workout 1: Do 3 sets x 10 reps with 67% of your single rep max
Workout 2: Do 3 sets x 10 reps with 67% of your single rep max
Workout 3: Do 3 sets x 10 reps with 67% of your single rep max
Use Double Ramp for week three,
Increase with more sets and frequency, do not increase weight
Week 3:
Workout 1: Do 4 sets x 10 reps with 67% of your single rep max
Workout 2: Do 4 sets x 10 reps with 67% of your single rep max
Workout 3: Do 4 sets x 10 reps with 67% of your single rep max
Workout 4: Do 4 sets x 10 reps with 67% of your single rep max
.
Remember, the whole idea behind a triple ramp is to create a rebound in strength by starting out easy at the beginning of the ramp and finishing hard at the end of the ramp. The easy part of the next ramp is where you recover from the hard part of the previous ramp, which is what allows your strength to rebound as you enter the second week of each ramp. The key is to design a ramp that has the right amount of training at the start, middle, and end to stimulate the rebound effect that helps you to grow progressively stronger. This will likely take trial and error, but if you figure it out, it will add to your training arsenal and help you keep gaining. May God bless you with the best of training.