Burn Fat and Gain Strength With Ladders

 In Blog

When I was in Grad school, I tended to struggle with the concept that I had to back up everything I said with scientific research. It’s not such an issue when discussing the basic premise of strength training, but when you want to talk about advanced training techniques that work, you might struggle to find peer reviewed research on various topics. For instance, it’s unlikely to find a pool of research subjects that want to participate in a study where they have to do 10 sets of 10 reps in the squat rack. Not exactly a picnic for most people.

[image_frame style=”framed_shadow” align=”right” alt=”Burn belly fat fast with ladders!”]https://iamupperechelon.com/wp-content/uploads/2015/04/Chin-Up.jpg[/image_frame]

A great strength training program that won’t make it in any scientific journals is that of the ladder training system. No, I’m not talking about those plastic ladders you lay on the ground and hop around, but a program developed by Pavel Tsatsouline that works on getting you stronger and possibly bigger (if in fact you want to get bigger).

The concept is relatively simple: take a movement, such as a chin up, push up, or a squat, and perform sets of 1-5 reps. So you start at 1 rep, rest 30 seconds, do 2 reps, rest 30 seconds, and work your way up to 5 reps. The whole concept would look like this:

1 rep

Rest 30 seconds

2 reps

Rest 30 seconds

3 reps

Rest 30 seconds

4 reps

Rest 30 seconds

5 reps

Rest 30 seconds


Before you look at this and blow it off like it’s a walk in the park, realize that the whole workout works when you do between 3 to 5 rounds total. So on the low end, you’re doing 45 reps total but you may take that number up to 75 reps. That’s a lot of reps for one movement. From personal experience, I can tell you that you start to question your sanity during the second round and by the fourth round, you’d pretty much rather be doing jury duty than working. Well, maybe that’s a stretch. But anyone who loves the burn from an intense workout is going to fall head over heals with ladders.

Ladders are one of the better strength training routines out there, and anyone that has used it appropriately can tell you that it helped them build a base of strength so they could knock out 20 chin ups straight.  Once again, good luck finding peer reviewed research on it.

But those who aren’t necessarily concerned about gaining strength can use it as well. The short rest periods used cause a massive metabolic burn; short rest periods are known to promote your body’s production of growth hormone (a hormone that helps us increase our fat metabolism). So if you want to burn belly fat fast, then pick a move or two and knock out a ladder at the end of your regular workout.

Good luck, enjoy the journey, and remember to bring a towel-you’ll need it!


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