T Nation

Ramping

Hi CT,

I have a couple of questions about Ramping. My basic template is this:

Mon - OHP
Tue - Deadlift
Thr - Bench
Fri - Squat

I was planning on using your ramp, cluster, & hypotrophy model for the main lift on each day, is that a good idea?

Second, is it a good idea to alternate between the ramping reps through the week? So say for example, Mon I ramp to a 3 reps max and thr I ramp to a 1 rep max, since many of the same muscles are used in both OHP and bench.

Thanks CT,

Chris

[quote]usmccds423 wrote:
Hi CT,

I have a couple of questions about Ramping. My basic template is this:

Mon - OHP
Tue - Deadlift
Thr - Bench
Fri - Squat

I was planning on using your ramp, cluster, & hypotrophy model for the main lift on each day, is that a good idea?

Second, is it a good idea to alternate between the ramping reps through the week? So say for example, Mon I ramp to a 3 reps max and thr I ramp to a 1 rep max, since many of the same muscles are used in both OHP and bench.

Thanks CT,

Chris [/quote]

You can alternate the reps during the week, or keep the same during the week and change every week.

Option 1 example
Week 1
overhead: ramp to 1RM
squat: ramp to 3RM
Bench: ramp to 3RM
deadlift: ramp to 1RM

Week 2
overhead: ramp to 3RM
squat: ramp to 1RM
Bench: ramp to 1RM
deadlift: ramp to 3RM

Option 2
Week 1: ramp to 3RM
Week 2: ramp to 2RM
Week 3: Ramp to 1RM
Week 4: Ramp to 1RM but drop HDL work

[quote]Christian Thibaudeau wrote:

[quote]usmccds423 wrote:
Hi CT,

I have a couple of questions about Ramping. My basic template is this:

Mon - OHP
Tue - Deadlift
Thr - Bench
Fri - Squat

I was planning on using your ramp, cluster, & hypotrophy model for the main lift on each day, is that a good idea?

Second, is it a good idea to alternate between the ramping reps through the week? So say for example, Mon I ramp to a 3 reps max and thr I ramp to a 1 rep max, since many of the same muscles are used in both OHP and bench.

Thanks CT,

Chris [/quote]

You can alternate the reps during the week, or keep the same during the week and change every week.

Option 1 example
Week 1
overhead: ramp to 1RM
squat: ramp to 3RM
Bench: ramp to 3RM
deadlift: ramp to 1RM

Week 2
overhead: ramp to 3RM
squat: ramp to 1RM
Bench: ramp to 1RM
deadlift: ramp to 3RM

Option 2
Week 1: ramp to 3RM
Week 2: ramp to 2RM
Week 3: Ramp to 1RM
Week 4: Ramp to 1RM but drop HDL work[/quote]

If I go with option 1 should I forgo using a 2RM for any of the lifts?

[quote]usmccds423 wrote:

[quote]Christian Thibaudeau wrote:

[quote]usmccds423 wrote:
Hi CT,

I have a couple of questions about Ramping. My basic template is this:

Mon - OHP
Tue - Deadlift
Thr - Bench
Fri - Squat

I was planning on using your ramp, cluster, & hypotrophy model for the main lift on each day, is that a good idea?

Second, is it a good idea to alternate between the ramping reps through the week? So say for example, Mon I ramp to a 3 reps max and thr I ramp to a 1 rep max, since many of the same muscles are used in both OHP and bench.

Thanks CT,

Chris [/quote]

You can alternate the reps during the week, or keep the same during the week and change every week.

Option 1 example
Week 1
overhead: ramp to 1RM
squat: ramp to 3RM
Bench: ramp to 3RM
deadlift: ramp to 1RM

Week 2
overhead: ramp to 3RM
squat: ramp to 1RM
Bench: ramp to 1RM
deadlift: ramp to 3RM

Option 2
Week 1: ramp to 3RM
Week 2: ramp to 2RM
Week 3: Ramp to 1RM
Week 4: Ramp to 1RM but drop HDL work[/quote]

If I go with option 1 should I forgo using a 2RM for any of the lifts?

[/quote]

There is no need to with that scheme

Awesome, thanks CT!