PLUS ONE REP SCHEME

One of my favorite ways to help clients build strength over the past few years is simple: add reps.

It might sound counterintuitive, but increasing repetitions with the same weight is an effective way to improve both your technique and your strength. This approach is often referred to as a “ladder,” because the reps increase each set.

If you’ve trained with us at GAIN, you’ve likely done this with deadlifts.

Here’s how it works:
Start with a weight you can lift for around 8 reps. But instead of doing all 8 out of the gate, you begin with just 1 rep.

That first rep should feel easy—and that’s the point. It allows you to dial in the finer details: foot tension, breathing, bracing, and positioning. You’re fully focused, because you’re only doing a single rep.

Then, on the next set, you do 2 reps. Then 3. Then 4… working your way up until your final set.

What’s great about this method is that it naturally builds your warm-up into your workout. And while you might expect each set to feel harder, many people actually feel more confident and prepared as the ladder progresses. The same effect is typical for EMOMs too.

This approach works well for deadlifts, goblet squats, kettlebell swings, and even bodyweight movements like push ups, pull ups and dips.

—Justin Miner
@justinminergain