“If you want to Press a lot, you have to Press a lot”

This is a phrase that has been spoken and heard, written and read for many years. To some its in one ear out the other. To those who love the Competition Lift aka the Press its scripture.

But what does it really mean? At first read its seems a litte redundant. So lets break it down. “If you want to Press a lot(A), you have to Press a lot(B)”. So if a lot(A) means weight then a lot(B) means weight? Not so, a lot(B) means volume, high volume. So if you want to press heavy weight you need to press heavy weight for a lot reps aka volume. Ball park ranges are from 100-160 reps throughout a week.  But Pressing heavy weight with those rep numbers will kill you, right? Nope, not if your smart about it. Enter ladders, 1,2,3,4,5 reps to combine for one set, that’s 15 reps broken up. These type of reps help to keep you rested so you can produce quality reps, (no point to Pressing  with poor quality reps, all you really do is building poor movement patterns detrimental to your goal) and the volume adds up fast. Three five rung ladders over a course of three days and you’re at 135 reps, quick.. Just make them quality reps..