How to Use Ascending Reps to Build Size and Strength

Assuming that building strength and muscle ranks highly among your training priorities, then you may be interested to learn about ascending reps.

Assuming that building strength and muscle ranks highly among your training priorities, then you may be interested to learn about ascending reps (also known as ladders).

 

What are ascending reps?

 

Ascending reps are simply sets of increasing reps, with the same weight, until a total number of reps are completed. You can also work back down again (pyramids) or repeat the sets (waves), but more on this later.

 

For example, instead of performing 5 sets of 5 reps, you could do:

 

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