Workouts can get boring quickly and the end result is simply no results. No results leads to quitting your fitness program or even quitting the gym completely.

“Many people look forward to the new year for a new start on old habits” – Author Unkown

It would be nice if we could just slap that easy button from Staples and have it refresh our workout plan in an instant. There are tons of options out there, but one of my favorites is utilizing “ladder sets” to not only spice up your workout, but to make it even more effective especially from a conditioning standpoint.

In my previous post, I briefly explained how to perform a ladder set with one rep increments. In this post I’ll share two more ladder workouts, one to help build more muscle, and the other is a kettlebell metabolic conditioner.

The Muscle Maker
Protocol: choose a weight that you can manage a comfortable 6 repetitions for each exercise. Set up those stations for a smooth transition. You will perform five sets, building up in one rep increment with each successive set starting with one rep and finishing with five reps on the last set. Rest only 10 seconds between each exercise, and each set. Once you complete one round of five sets, rest 60-90 seconds, then repeat for one more round.

1) Deadlift (I prefer the snatch-grip for best overall effect)
2) Chin-up or Pull Up (weighted if necessary)
3) Push Press (dumbbell or bar) or Dips (weighted if necessary) or Handstand Press Up (wall assisted if needed)

The Kettlebell Metabolic Conditioner
Execution of this ladder workout is to perform three sets building up in five rep increments with each successive set starting with five reps and finishing with fifteen reps on the last set. Rest only 10 seconds between each exercise, and 30 seconds between each set. Once you complete one round of three sets, rest 60-90 seconds, then repeat for one more round.

I advise choosing a set of kettlebells that you can effectively shoulder press for 12 reps.

1) Double Kettlebell Swings
2) Double Kettlebell Bent Over Row or Renegade Rows (for more of a core challenge)
3) Double Ketllebell Clean – Squat – Press

So there you have it.  Two effective workouts, one that is great for an old-school lifter looking to tweak things, and one for everyone looking for a metabolically challenging workout that will help you burn more fat.

Happy Saturday!

Rommel Acda, MATS, CSCS