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  1. #1
    mitak is offline Member
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    Default Deadlift ladder question

    Hi, I'm considering doing a ladder program with some exercises with the idea of gaining some mass, but I am wondering how much of a strength increase should I expect with the deadlift. Going from 123x3 to 12345x5 would keep me busy for a long while and I will be glad if someone would make an assumption.

  2. #2
    mitak is offline Member
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    Bump........

  3. #3
    ddn
    ddn is offline Banned
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    I think the general opinion would be that ladders are not appropriate for deadlifts...too much volume for an exercise that is very strenuous on the CNS.

    You'd do well to stick to PttP bear.

  4. #4
    mitak is offline Member
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    At the end of 12345x5 it's 75 reps, and the bear can go up to 100 as i remember, and at a greater intensity. I was inspired by a thread a few weeks back where Pavel approved a ladder format.
    http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/136433-ladder-workout.html

    I'm still thinking it over though. My main concern is that I would stick with the same weight for long and I will advance to little in strength. Opened to replies and opinions.

  5. #5
    ddn
    ddn is offline Banned
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    Perhaps you should do it and report back in 8 to 12 weeks.

  6. #6
    Steve B. is offline Senior Member
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    ddn is right.
    IMO ladders are to much volume for deadlifts.
    Stick to the PTTP program and give it a fair chance to work.
    It really does work.
    Try the diffrent schemes wave,step,linear ect. out lined in the book.

  7. #7
    mitak is offline Member
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    OK, I accept
    Tanks for the advice!

  8. #8
    djsmith is offline Member
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    Hey MItak . . .I can't get the link to work?

    Ladders up to five reps would be rough for deads (that is 15 reps in one series). Doing that five times (75 reps) is going to wear you pretty thin and force you to keep weight off the bar. But if you kept a 1,2,3 format (6 reps), you should be fine. I wouldn't do more than three series (18 reps total) though. If you can do three series, add some weight to the bar .

    Rest one minute between reps, three between each series if you want to emphasis strength. Rest one minute between each set/ladder if you want to emphasis mass.

    Remember, the low reps (three at the most) will allow you to cycle up to heavy weights. Heavy weight / low rep is pretty much Pavel's mantra for strength and/or mass.


    When you start feeling like someone has drained the blood out of your body. . . cycle.

  9. #9
    Steve Freides is offline Senior Member
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    Quote Originally Posted by mitak View Post
    Hi, I'm considering doing a ladder program with some exercises with the idea of gaining some mass, but I am wondering how much of a strength increase should I expect with the deadlift. Going from 123x3 to 12345x5 would keep me busy for a long while and I will be glad if someone would make an assumption.
    Comrade Mitak, another program, very much along the lines of the PTP Bear, that I like is Bryce Lane's "50/20". The structure couldn't be simpler - take a weight for which you can get 30 reps in 20 minutes and work up to getting 50 reps in 20 minutes. The set/rep/rest structure is completely up to you. He calls this Have It All because it will build your strength, your endurance, and your size all at once. Here's an article about it:

    Have it all!

    -S-
    KBNJ.COM - Steve Freides, RKC II

  10. #10
    mitak is offline Member
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    Until September a won't have access to a gym so plenty of time to make my mind. Bodyweight until then.

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