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  1. #1
    sammybaby is offline Senior Member
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    Nov 2008
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    Default in the ETK RoP, how fast do you increase volume?

    Been doing the ETK RoP now, more or less faithfully, for the past couple of months. Next time heavy day rolls around, I'll be starting my 5-rung ladders.

    Question: how much more volume do you find yourself adding with each step? Going back over my logs, it looks like I've been most comfortable adding approx. 10% from week to week, which will translate to about three more weeks for me to get to 5 sets of 5-rung ladders.

    Just curious to see if that looks like what other people are seeing as well.

  2. #2
    Rutherford is offline Member
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    Nov 2008
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    Default in the ETK RoP, how fast do you increase volume?

    I add one more step in a ladder each week on my heavy day.

    Last week I did 2x(1,2,3,4) & 3x(1,2,3). This week I will do 3x(1,2,3,4) & 2x(1,2,3). The following week I will do 4x(1,2,3,4) & 1x(1,2,3).

    My light day is 2 rungs lower than the highest ladder (2 now) & my medium day is 1 rung lower than my highest ladder (3 now).

    I started the whole thing at 5x(1,2). (all ladders have a 2 rung minimum for me)

  3. #3
    treesmasher is offline Senior Member
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    Nov 2008
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    Michigan
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    Default in the ETK RoP, how fast do you increase volume?

    I couldnt keep up with the volume at it peak(5 sets or 75 reps). i got a nagging pain or lost strength. I have a job that requires a 55 hour minimum and i load steel bars and pound them by hand into machines. That puts stress on my shoulders and elbows. What im getting at is maybe you shouldnt push to fast and let your body adjust to a rung or two less for a couple weeks.maybe 4 weeks if you have a labor job

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