Slopes – build colossal mass and strength!

The inclined surface is a training method that aims to gradually increase the load while maintaining a constant number of repetitions. It does not specify the number of sets - the last one is the one in which we are not able to perform the planned number of movements. The duration of the inclined surface training can additionally depend on a certain pace. If we are not able to maintain it, we stop the training. The goal of the inclined surface training is to maximize the activation of the nervous system while limiting fatigue. This method is excellent for warming up and preparing our nervous system for high loads and can be applied throughout the training, but is best suited for individual multi-joint exercises such as deadlifts or squats. It will be less useful in light and isolated exercises. This method requires a good knowledge of one's own body, so it will be more appreciated by people with intermediate and advanced knowledge. In the training plan, we use the recording as follows: INCLINED SURFACE 6. This means that we use 6 repetitions in a certain exercise and stick to that number throughout the exercise.

The primary component of ramping is the careful selection of the initial load. It is advised that the weight with which we commence the exercise should be approximately 50% CM for the given series. For instance, if one is capable of performing 6 repetitions in a cage with a maximum weight of 100 kg, then the ramp is initiated with a load of 50 kg.

Many individuals exercising may have difficulties in choosing the appropriate weight jump value. On the slope path, we can change this value in various ways depending on our goal and what we have available on a given training day. To more strongly warm up the nervous system, we can use smaller load leaps in the initial rounds and larger ones in the final rounds. If we perform another exercise on the slope path and we already have a well-motivated state of the nervous system, then we can apply larger load changes at the beginning of the series and smaller ones at the end. A larger training volume can be provided by the slope path using small load leaps throughout the exercise and the slope path in which we perform two series instead of one with the same load (the so-called Double slope path). If we have less time for training on a given day, then larger load leaps and automatically fewer series will be suitable. In the phase of overtraining, we can end the training when we feel that we can still manage one more series. Some use the extended slope path, i.e., after the last series with maximum load, they perform additional series with the same load but a smaller number of repetitions. A popular variant of the slope path is the option with weight decrease. In this case, we reduce the load to 75% of the CM if we cannot complete the planned number of repetitions with a certain load and in the next series to the original 50% of the CM.

RAMPY does not establish a predetermined number of sets, allowing us to adapt our training to our abilities on a given day. On a difficult day when we are not strong enough, we can do a shorter RAMPY cycle, while on a day when we are rested and have a lot of energy, we can do a longer RAMPY cycle. This method allows us to avoid fatigue and overtraining and has a positive impact on gradual stimulation of our nervous system, resulting in greater strength. RAMPY ensures good adaptation to high loads and increases neurological efficiency, while minimizing the risk of injury. However, the disadvantage of RAMPY is the extended training time, especially with large muscle groups.

In the RAMPA training method, the number of series is not set beforehand, it can change from training session to training session depending on our availability. This is different from the pyramid method, where we always set a specific number of sets. In contrast to repetitions in RAMPA, this number is always constant and it decreases from series to series. The load in the RAMPA method always increases and most often consists of small units. In order to reach the target weight, we can program and run from week to week with different ranges of repetitions. In the pyramid method, the weight jumps are larger and the way to reach the target weight practically always happens in the same way.