9:41

Sessions

Lifter holding a barbell at the bottom of a back squat — photo by Airam Dato-on on Pexels

Why ladder sets work(and when to use them)

Athlete finishing a heavy dumbbell row in a courtyard gym — photo by Doğu Tuncer on Pexels

Slow eccentrics buildusable density

Coach holding a pair of hex dumbbells in a training studio — photo by Joshua Brown on Pexels

Meet coach Dara Whitlock

Rack of loaded barbells in a dim industrial gym — photo by Tima Miroshnichenko on Pexels

The Anvil Ladder plan

Lifter setting up for a barbell curl on the gym floor — photo by Uriel Venegas on Pexels

Bracing before you pull

Athlete standing with two kettlebells in a low-lit gym — photo by Alexa Popovich on Pexels

Two warm-up sets, no more

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