Plus One Rep Scheme

Over the past couple of years one of my favorite ways for clients to gain strength is to add reps.

It seems counterintuitive, but adding repetitions to the same weight is a great way to develop your technique and build strength. This is often called a ladder, as the reps increase each set.

Many of you have done this with deadlifts.

You start with a weight you can do for around 8 reps.

On your first set, you only do 1 rep. It feels super easy and you can really focus on your form - things like creating tension with your feet, breathing and bracing. It’s easy to focus since it’s only one rep.

On the next set you do 2 reps, then 3 and 4 and so on. Typically ending in that 5-8 rep range.

This bakes your warm up into your strength workout, and despite your initial impression that each set will feel harder, it actually doesn’t. You’re more prepared for each consecutive set.

This method works great for deadlifts, goblet squats, kettlebell swings and even bodyweight movements like push ups. dips, pull ups and chin ups.

Justin Miner

@justinminergain