One of my favorite ways to get stronger without adding weight is the ladder method.
It’s also a big part of the approach I use in my new Upper-Lower KB Strength System (out this week with 3 free bonuses -> check it out here)
Instead of piling more plates on the bar (which isn’t always realistic after 40), you use rep ladders to create overload:
- Start with a low rep count (say 1 or 2 per side).
- Add a rep each round until you hit a peak.
- Drop back down and repeat.
This increases time under tension, builds volume safely, and challenges your muscles in a new way — without having to go heavier.
Here’s an example you can try today:
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KB Ladder Challenge (sample from the new Upper-Lower KB Strength System)
Part 1 – KB Clean + Press Ladder
- Do 1 rep per side
- Without rest, do 2 per side
- Then 3, then 4 per side
- Rest ~60 seconds and repeat for 3 total ladder climbs
Part 2 – Density Circuit (4 rounds):
- 5 double burpees
- 12 one-arm KB rows per side
Part 3 – Push/Pull (4 rounds):
- 8 KB figure 8 to holds per side
- 12 close-grip push-ups
Part 4 – Conditioning Finisher (10 minutes):
- Steady jog/row/bike at 60–70%
- Every 2 minutes, stop for a 30-sec low alligator hold
Try it out and feel how ladders push your strength without beating up your joints.
And here’s the cool part: this is just one method. In my Hybrid Strength 3.0 program (which you’ll get FREE this week with the new Upper-Lower KB Strength System), I go deep into methods like:
- Tempo training (slowing reps to create tension)
- Isometrics (holding positions for max strength)
- Supersets (pairing moves for more volume and intensity)
Grab the new program + get Hybrid Strength 3.0 as a bonus here:
-> Upper-Lower KB Strength System + Hybrid Strength 3.0
Train smart,
– Forest
PS – Hybrid Strength 3.0 is a full program on its own… and it’s yours free this week when you grab the Upper-Lower KB Strength System. Don’t miss it: