The continuous ramp method involves using three exercise variations of the same movement pattern. Each of these three exercises are ramped up to their 5RM (rep max). When you hit your 5RM on one movement you continue adding weight but switch to the next (stronger) movement.

For example, you'll do Zercher squats, move to front squats, then to back squats. All of these train the same movement pattern, and you'll be able to go heavier on each exercise because you're much stronger with back squats than you are Zercher squats.

This will allow you to get a lot of stimulation for one specific pattern while targeting different muscles and muscle fibers involved in that pattern. Here's what a continuous ramp would like with the squat pattern.

Squat Pattern: Continuous Ramp Method

In a continuous ramp, take 4-5 sets to ramp up in the first exercise, and 3 sets per exercise for the other following two movements.

  Exercise Sets Reps
A Zercher Squat 4-5 5
Start with about 60% of 1RM, do sets of 5 reps, adding weight every set until you hit your 5RM.
B Front Squat 3 5
Start with the weight you ended with on the Zercher squat. Do sets of 5 reps and add weight every set until you hit your 5RM.
C Back Squat 3 5
Start with the weight you ended with on the front squat. Again, do sets of 5 reps, adding weight every set until you hit your 5RM.

And here's what it would like with overhead pressing:

Overhead Pressing: Continuous Ramp Method

  Exercise Sets Reps
A Behind the Neck Press, standing 4-5 5
Start with about 60% of 1RM, do sets of 5 reps, adding weight every set until you hit your 5RM.
B Military Press, standing, bar in front 3 5
Start with the weight you ended with on the behind the neck press. Do sets of 5 reps and add weight every set until you hit your 5RM.
C Push Press 3 5
Start with the weight you ended with on the military press. Again, do sets of 5 reps, adding weight every set until you hit your 5RM.

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