This back workout is unique because it combines high volume training with heavy strength training by utilizing a ladder protocol. Ladders are done by coordinating the repetitions you are performing with the amount of weight you’re lifting. For example, when you are lifting a heavy weight, the repetitions are low. As you increase the repetitions for each progressive set, you will continue lowering the weight – all while minimizing the amount of rest you have between sets.
This is the perfect storm for building muscle – longer time under tension, greater mechanical tension, and massive metabolic disruption.
Start with heaviest weight you can do for 2 reps. Perform the 2 reps and drop the weight 2 holes in the stack. Perform 4 reps. Drop the weight 2 holes and perform 6 reps, and so on until you hit a 20 rep set.
