Start with high reps, then work your way down

Alternate between two muscles groups. They can be antagonistic muscles, such as chest & back, or they can be in the same muscle group, such as a push-up and a fly.

How it works…

Hit 20 reps of the first exercise, then immediately go to the second exercise and hit 20 reps.

With little to no rest, work your way down the ladder. 19 & 19, 18 & 18, etc. All the way down to 1 & 1.

Where it came from

This programming originates from when I was training in the gym. Back in the day at my personal training studio I would be training up to five people at one time.

Needless to say, I would have to find ways to keep people busy while I was working with the other clients. The Descending Ladder would take them 10-15 minutes and leave them smoked.

Whether you’re utilizing two antagonistic or two of the same muscle groups, you can’t go wrong. The rest periods, rep schemes, and variations allow for some unique variations.

This is a creative way to stay busy in a short period of time in a small area for crazy pumps.

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