Uploaded October 2022 | Updated September 2026, 2 weeks ago
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I was first introduced to the concept of "ladders" by Pavel Tsatsouline (whose work I HIGHLY recommend). Essentially, ladders are a cluster of sets composed of ascending reps. They allow you to accumulate a large number of reps with less overall fatigue, since fewer sets are taken close to failure. When it comes to building muscle EFFICIENTLY, we actually want sets close to failure because these final reps are likely significantly more stimulating than the low efforts reps at the start of the set. When our reps get really high, ladders become an inefficient way to build muscle, because all the low rep sets and frequent rests prevent fatigue accumulation, delaying the exposure to the most stimulating reps. However, the weight vest lowers our rep count, allowing us to achieve more total stimulating reps in our ladders without have to pass through tons of "easy" reps to get to the stimulating ones. Plus, they still manage fatigue quite well, and for that reason, they are a fun, effective, and time efficient way to achieve superb results with a weight vest. I highly recommend.
For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
I was first introduced to the concept of "ladders" by Pavel Tsatsouline (whose work I HIGHLY recommend). Essentially, ladders are a cluster of sets composed of ascending reps. They allow you to accumulate a large number of reps with less overall fatigue, since fewer sets are taken close to failure. When it comes to building muscle EFFICIENTLY, we actually want sets close to failure because these final reps are likely significantly more stimulating than the low efforts reps at the start of the set. When our reps get really high, ladders become an inefficient way to build muscle, because all the low rep sets and frequent rests prevent fatigue accumulation, delaying the exposure to the most stimulating reps. However, the weight vest lowers our rep count, allowing us to achieve more total stimulating reps in our ladders without have to pass through tons of "easy" reps to get to the stimulating ones. Plus, they still manage fatigue quite well, and for that reason, they are a fun, effective, and time efficient way to achieve superb results with a weight vest. I highly recommend.
