So, the entire program looks like this: 5 weeks of 5 sets of 5 reps 3 weeks of 3 sets of 3 reps and 2 weeks of 2 sets of 2 reps, for a grand total of 10 weeks.Number of weeks trained with that set/rep scheme.The numbers in each of the three stages represent: That’s a 25% strength gain over nine exercises for a 225% overall strength increase. At the end of the 10 weeks, expect a 225% increase in strength. This is a 10-week linear periodization program guaranteed to make you stronger. Still, increasing strength should be a priority, as being stronger can lead to bigger muscles. But truth be told, our ultimate goals involve putting pounds on our body rather than putting pounds on the barbells we lift. Try this pyramid routine in your next chest workout.Most of us care how strong we are because let’s face it, we all like to show off a little. As you can see, this complete pyramid involves more sets, but the higher volume will help you build more muscle! Just do as many as you can, or go lighter to reach the number of reps you want. On the way back down in weight, however, you may not be able to get as many reps as you did in the first few sets. The reps in the pyramid should look something like this: 16-12-8-4-8-12-16. But don’t stop there after that, go right back down in weight the same way you came up. Start with a lighter weight and do an ascending pyramid up to four or so reps. Here’s where you combine the first two pyramids into one giant pyramid. The logic behind the descending pyramid is, again, to get a combination of high-rep and low-rep training (and something in between as well), but this time your muscles are fresh and rested for your low-rep set, which allows you to use more weight. (Just make sure you work up gradually to the heavy weight with a few warm-up sets beforehand.) In this scheme, your first set might be somewhere around 5-6 reps on each set thereafter, decrease the weight and do more reps until you’re doing 15-20 reps by your fourth set. This method entails doing your first working set with the heaviest weight you plan to use. Your muscles will be thoroughly exhausted afterward. What you end up with is a great mix of high-rep, moderate-rep and low-rep training. On the first set, select a weight that will allow you to get around 16 reps on the second, increase the weight by 10-20 pounds so you’ll get 12 reps or so increase the weight again on the next set so you fail at eight reps and for your last set, pick a very heavy weight that allows you to get only four reps. Let’s say you’re going to do four sets of shoulder presses. You’ll be increasing weight with each successive set using an ascending pyramid. Here are the three main types of pyramid routines and how to use them. I’d even take it a step further and perform all these rep ranges in the course of a single exercise by using one of my favorite training principles: pyramids. I thought it gave my muscles an extremely well-rounded workout instead of letting them get used to one particular resistance. When I was training, I tried to do all of those rep ranges in the same workout I’d lift heavy with low reps, light with high reps and moderate weight with moderate reps. Some guys go to the gym and do nothing but sets of 8-10 reps, 12-15 or 6-8. Diversifying my workouts was a constant challenge for me.
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