…tiny penny rolling up the walls
In the theme of helping you add muscle to your body, I will be writing a number of posts that will cover options to do this. If you have been doing the same exercises and not make any gains, read these posts and pick one of them to try. I’ll guarantee you your muscles will respond. Remember, no change, no gains.
Note: If you are a beginner, these approaches are not for you. What I’m covering is more for those in the intermediate to advanced level fitness.
Not only for food
The pyramid sets. Think of the shape of a pyramid and I think you can kind of figure out how this works. The traditional pyramid set is done from the bottom up, climbing up the pyramid. You start with a higher amount of reps than you end with, typically ending with 1 rep. The reverse pyramid starts with the fewest reps first and works it’s way to finish with a larger amount of reps.
How do you do this? By changing the amount of weight you use. Here is an example of traditional pyramid sets for bench press:
* Each set is followed by a 90 – 120 second rest period
You may have noticed that the last set of 1 rep increased by 20lbs instead of the 10lbs. The reason I did this is because you are doing only 1 rep. Typically the maximum amount of weight you can lift for one rep is higher by percentage than if you did multiple reps. Keep in mind that the weight I used above is for example purposes only. Use the amount of weight that allows you to hit the number of reps needed keeping proper form.
If you prefer the reverse pyramid, or descending the pyramid, start with 1 rep working your way up to 12 reps.
Why do we want to include pyramids in our workout regimen? If you are someone who trains with heavy weights all the time, this allows you to still use heavy weights but it is mixed in with using lighter weights for higher reps, giving you some muscle endurance. The same goes for if you always train using high reps, this will give you the lower reps to build strength. Basically you are stimulating both slow and fast twitch muscle fibres.
Simple but intense. It may look easy on paper, but it can be intense. In the above example you are carrying out 7 sets. This is probably more than the standard 3 to 4 sets you have been doing. You will probably find yourself quite sore after a pyramid workout. Be sure to eat properly to nourish the body and be sure to get adequate rest.
Try it out and let me know what you think. Oh yeah, get ready for the added muscle and strength. One of the benefits of pyramid training.
Yours in health,