How to use it
Every pattern gets a ladder of harder variations.
- Push: incline → regular → close-grip → uneven → 1½-arm → archer → one-arm.
- Pull: inverted row → band-assisted → full → chest-to-bar → archer → one-arm negatives.
- Legs: squat → split squat → Bulgarian → shrimp/pistol → add a backpack. Nordic curls for hamstrings.
- Core: tuck → advanced tuck → one-leg → straddle → full.
- The rung rule: 12–15 clean reps (or 3 × 10 s holds) in two sessions in a row → climb a rung.
How sure we are
P Evidence: promising. Good studies, but small or few. Use it and keep checking.
Sources
Kotarsky et al. 2018 · Calatayud et al. 2015 (two small trials, 4–5 weeks) · Plotkin et al. 2022 · adult barn owls only re-learned a shifted world when the shift came in small steps, then could take a big one (Linkenhoker & Knudsen 2002, animal study, 🟡; via Huberman).
Not medical, legal or financial advice.