Training Techniques: Intro to Pyramid Sets

This post most likely the first of several that will actually summarize workout styles you can use by beginners and advanced weight lifters alike. The most important workout technique that marilyn and I will concentrate on is pyramid sets.

Known as a "classic" or "old school" way of training, pyramid sets would definitely be a tried, tested and true mechanism for building muscle and trimming fat. Even though there are several variations of pyramid sets (ascending, descending, etc.), the easiest method is going to be improve the overall weight for each set, while reducing which is repetitions. Typically, you are likely to perform 3 or 4 sets of each and every exercise, and follow a strict a number of repetitions (e.g., 12, 10, 8, 6). As an example, a pyramid set of bench presses may be like the following:

Set 1: 135 lbs x 12 reps

Set 2: 165 lbs x 10 reps

Set 3: 185 lbs x 8 reps

Set 4: 205 lbs x 6 reps

Without a doubt, nevertheless this is only one good example. No matter the your training level, it's best to lift heavy enough that you simply struggle during the last few repetitions of each and every set. Just only rest between 60 and 90 seconds in between sets.

Aided by the added weight of each one set, it is significant to workout by using a partner or ask you to definitely spot you. Along with a partner is both safer, and you can find that having that extra set of eyes done to you will push you much farther. It is essential that you diligently maintain proper form throughout your lifts although you may are increasing the body weight.

The volume of exercises you are carrying out big butter jesus started workout will be different. However, ought to working out chest (as we've already started) you could potentially continue with 3-4 more chest exercises in order to your chest workout in pyramid fashion.

Incline barbell flat bench press

• 3 sets of increasing weight, for 12, 10, and 8 reps

Flat bench dumbbell flyes

• 3 sets of increasing weight for 15, 12, 10 reps

Cable crossovers

• 3 sets of increasing weight for 15, 12, 10 reps

Always warm up prior to get a workout.

You may not necessarily need to take pyramid working out for every workout. However, if your main goals in order to build lean muscle or decrease excess body fat, it is advisable to get some new workout patterns periodically to prevent yourself from plateaus.

Whether you're new at all to a health club, or a highly skilled weightlifter, these pyramid sets has to be within just your fitness arsenal.