Pavel's LPS Stretching

Bigger Stronger Leaner Competitive Bodybuilding
1

Has anyone tried Loaded Passive Stretching (LPS)?
Pavel talks about it in the most recent EAS Sports Supplement Review.
Let me know if you’ve had any success or failures with it.
Also, can someone briefly explain how to do ladders?

-Tony

2

Tony, for ladders start at one rep, take a short rest (15-30 sec), do two reps, rest, do three, rest and so on until your approach exhaustion (but stop short of failure). Then start over at one rep and repeat the sequence as often as you desire. To take it to the limit, continue in this fashion until you can only get one rep on your last ladder sequence.

3

Tony i do LPS and i find it most beneficial in helping to keep me loose and also i believe that it stops the sudden onset of muscle fatigue slightly, by letting lactic acid etc leave the muscles more quickly, thus enabling you to keep working at a higher level of performance.I have read that done in a hypertrophy stage it will help in letting your muscles grow more but as i have been training for strength i have not experienced this.By the way the ladder method is excellent, i highly recomend it.

4

So LPS has increased your strength?
What exercises do you use LPS with?

Thanks,
Tony

5

I’m training a woman with a low level of strength. She can only do about three chins in a row. Would the ladder method be a good way for her to gain strength, or should it only be used by those who can complete, say 12 chins in a row or more?

Thanks,
Tony

6

Tony yes i would say it has helped to a degree. I use it on deadlifts and on chinups but it can be used on things such as curls etc.

The ladder method would be good for your femail client just use a ladder of 1,2 etc then after maybe two three weeks go to 1,2,3 and again after two or three weeks you should have her up at 6 maybe 8.

hope this helps

7

What stretches do you do after chin-ups and deadlifts?
Thanks,
Tony

8

Tony, I agree with FFB. Ladders are the perfect method to increase volume for someone who cannot perform an adequate number of reps in a movement like chins.

9

Tony sorry for not responding alot sooner but i have been busy as of late. the stretches i do after chins and deadlift is this;
after deadlift i hold 55% of the wieght that i used in the top portion of the lift the lockout if you will for 30 secs i then hurry over to the chinup bar and just hang from it using grips for a min then i just do conventional back and shoulder stretches.After chins i just hang in the bottom portion trying very hard to stay relaxed and then more conventional back and shoulder stretching.

10

Thanks for all your help guys. I just have one more question.
How long are the rest periods between each ladder sequence?