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The Marathon method is a high rep set which will get your muscles screaming.

This is an ascending ladder set which usually goes from 1 rep, to 15 reps.

I recommend using a weight which you’d normally expect to get 15 good reps with (trust me, don’t go too heavy!). Perform 1 rep then hold the weights at the start position for a 1-count, then perform 2 reps, then hold the start position for a 2-count. We continue climbing the ladder like this (3 reps, then a 3-count hold, etc) until we hit a 15 rep round or failure.

Here’s a demo:

Russ Howe PTI

Russ Howe PTI

Russ has been a personal trainer for over 20 years, and is based at the mighty Powerhouse Gym, South Shields. His has written for Men's Fitness, PT Magazine, and Women's Health, and he was recently voted one of the world's best fat loss coaches by readers of Huffington Post.