Pyramid lifting
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Re: Pyramid lifting
Will work short term, but will also burn you out/hurt you fast imo. But also had to say pyramids as in the Great Pyramids? lol
Will work short term, but will also burn you out/hurt you fast imo. But also had to say pyramids as in the Great Pyramids? lol
Re: Pyramid lifting
It's the constant use of the same movement and increasing intensity mainly, you will perfect the movement and get stronger but your nervous system will break down and weak areas will not get stronger , it's better to rotate a max effort movement weekly while using your side work to focus on your weak area. This way your system will not burn out. A few can use it with great results but even they get hurt.
It's the constant use of the same movement and increasing intensity mainly, you will perfect the movement and get stronger but your nervous system will break down and weak areas will not get stronger , it's better to rotate a max effort movement weekly while using your side work to focus on your weak area. This way your system will not burn out. A few can use it with great results but even they get hurt.
Re: Pyramid lifting
I respectfully disagree. You are trying to argue against this plan, with two opposing arguments. First you claim a pyramid plan will, "break down the nervous system" (too much stress). Second you claim that the body will become accustomed to the left (not enough stress). So which is it? Probably neither, but your second concern can be addressed by changing the lifts within the pyramid.
Progress under the bar comes from overworking the muscle. The pyramid plan allows us to progressively build intensity, until we are pushing as hard as we can on that last set. Intensity is the key to progress. The truth is, number of sets/reps etc, is menial. If there was a magic formula, we would all be using it. As long as we are lifting heavier/working harder, each time we hit the gym, we will grow. And if using the pyramid structure helps someone do that, they should.
I respectfully disagree. You are trying to argue against this plan, with two opposing arguments. First you claim a pyramid plan will, "break down the nervous system" (too much stress). Second you claim that the body will become accustomed to the left (not enough stress). So which is it? Probably neither, but your second concern can be addressed by changing the lifts within the pyramid.
Progress under the bar comes from overworking the muscle. The pyramid plan allows us to progressively build intensity, until we are pushing as hard as we can on that last set. Intensity is the key to progress. The truth is, number of sets/reps etc, is menial. If there was a magic formula, we would all be using it. As long as we are lifting heavier/working harder, each time we hit the gym, we will grow. And if using the pyramid structure helps someone do that, they should.
Re: Pyramid lifting
Becoming used to the lift will cause the stress, and adding intensity makes it worse, it's the repeated use of the same lift in a pyramid that is bad, a pyramid you start with low intensity and build up. You can max out every week if you plan it right and that will build strength, I'm getting into pure strength training though I admit. Anything over 3 reps is for building muscle or endurance, anything under builds strength.
Becoming used to the lift will cause the stress, and adding intensity makes it worse, it's the repeated use of the same lift in a pyramid that is bad, a pyramid you start with low intensity and build up. You can max out every week if you plan it right and that will build strength, I'm getting into pure strength training though I admit. Anything over 3 reps is for building muscle or endurance, anything under builds strength.
Re: Pyramid lifting
I have found DC style training to be most productive for me as far and strength and size are concerned and i don't run into over training or over reaching issues and it's pretty fast workouts
Basicaly three quick sets (rest pause if you will) to absolute failure totaling 15-18 reps with the same weight , you must progressively ad weight
I have found DC style training to be most productive for me as far and strength and size are concerned and i don't run into over training or over reaching issues and it's pretty fast workouts
Basicaly three quick sets (rest pause if you will) to absolute failure totaling 15-18 reps with the same weight , you must progressively ad weight
Re: Pyramid lifting
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: JJones75</div><div class="ubbcode-body">I have found DC style training to be most productive for me as far and strength and size are concerned and i don't run into over training or over reaching issues and it's pretty fast workouts
Basicaly three quick sets (rest pause if you will) to absolute failure totaling 15-18 reps with the same weight , you must progressively ad weight</div></div>
Can you expand on this?
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: JJones75</div><div class="ubbcode-body">I have found DC style training to be most productive for me as far and strength and size are concerned and i don't run into over training or over reaching issues and it's pretty fast workouts
Basicaly three quick sets (rest pause if you will) to absolute failure totaling 15-18 reps with the same weight , you must progressively ad weight</div></div>
Can you expand on this?
Re: Pyramid lifting
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: J.Myers</div><div class="ubbcode-body">Becoming used to the lift will cause the stress, and adding intensity makes it worse, it's the repeated use of the same lift in a pyramid that is bad, a pyramid you start with low intensity and build up. You can max out every week if you plan it right and that will build strength, I'm getting into pure strength training though I admit. Anything over 3 reps is for building muscle or endurance, anything under builds strength. </div></div>
I disagree with this. The stress imposed is what causes the body to adapt and grow. Becoming used to the lift if you will, would be the result of never pushing to the point of failure (read: only benching 100 lbs for 10 reps once a week for your 12 wk plan) you would be used to this routine and would fail to progress or gain anything.
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: J.Myers</div><div class="ubbcode-body">Becoming used to the lift will cause the stress, and adding intensity makes it worse, it's the repeated use of the same lift in a pyramid that is bad, a pyramid you start with low intensity and build up. You can max out every week if you plan it right and that will build strength, I'm getting into pure strength training though I admit. Anything over 3 reps is for building muscle or endurance, anything under builds strength. </div></div>
I disagree with this. The stress imposed is what causes the body to adapt and grow. Becoming used to the lift if you will, would be the result of never pushing to the point of failure (read: only benching 100 lbs for 10 reps once a week for your 12 wk plan) you would be used to this routine and would fail to progress or gain anything.
Re: Pyramid lifting
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: J.Myers</div><div class="ubbcode-body">Anything over 3 reps is for building muscle or endurance, anything under builds strength. </div></div>
I would have to disagree with that statement. I have found through mostly my experience and a multiple others that 1RM or doubles will make you stronger but for quick bursts or 1 rep. I have found that training at a 10,8,6,4,-3,2,or 1- for final set has worked best for the people I train with and myself. That is for your basic core lifts increasing weight with lower reps. I am a firm believer in pyramids. I do a pyramid of pull up pushups and crunches. 1 pullup, 2x pushups, 3x crunches up to 8 pullups, so 8, 16, 24 no rest. If you can make it through that nice work. It took me a year to get through it. I believe 12+ is for endurance.
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: J.Myers</div><div class="ubbcode-body">Anything over 3 reps is for building muscle or endurance, anything under builds strength. </div></div>
I would have to disagree with that statement. I have found through mostly my experience and a multiple others that 1RM or doubles will make you stronger but for quick bursts or 1 rep. I have found that training at a 10,8,6,4,-3,2,or 1- for final set has worked best for the people I train with and myself. That is for your basic core lifts increasing weight with lower reps. I am a firm believer in pyramids. I do a pyramid of pull up pushups and crunches. 1 pullup, 2x pushups, 3x crunches up to 8 pullups, so 8, 16, 24 no rest. If you can make it through that nice work. It took me a year to get through it. I believe 12+ is for endurance.
Re: Pyramid lifting
This is why I stopped giving advice, no one knows of slow and fast muscle fibers, besides I gave nearly everything to be at the top in powerlifting, when I benched 700 easily years ago and can pull over 800 or squat 950 also years ago . I have done goodmornings with over 700 lbs and trained with chuck to ed and am tired of this so I am done, excuses and advice are like asshole's everyone has one. Beat me in the gym and I will take your advice, I did a 550 pull in high school at 198 along with a 535 squat clean, at 17 then did my time as a 19delta , if you don't know what endurance compared to strength is I'm, sorry.
This is why I stopped giving advice, no one knows of slow and fast muscle fibers, besides I gave nearly everything to be at the top in powerlifting, when I benched 700 easily years ago and can pull over 800 or squat 950 also years ago . I have done goodmornings with over 700 lbs and trained with chuck to ed and am tired of this so I am done, excuses and advice are like asshole's everyone has one. Beat me in the gym and I will take your advice, I did a 550 pull in high school at 198 along with a 535 squat clean, at 17 then did my time as a 19delta , if you don't know what endurance compared to strength is I'm, sorry.
Re: Pyramid lifting
Mike ,basicly you find a weight for each exercise(2 exercises per body part)that you can only get 8-9 reps with to failure , that is your working weight. you do a couple good warmup sets then move to working set.
you lift your weight to failure (8-9 reps) take a 30- second break hit again to failure , 30 sec break hit it again to failure thats it , move to extreme stretching and your dont with that body part. the key is that the next time you do that exercise you MUST either add weight or add reps. I personaly start with a weight i can get 15 reps with and the next round with that movement i add two reps total , if i get to 18 reps i add 10 pounds
the key is to keep a log and force progressive improvement. , you use two exercise per body part and rotate those exercises every other workout
Monday=chest ,tri's ,calfs
Tuesday=off
Wednesday=back ,bi's ,rear delts
Thursday =off
Friday= quads ,hams ,side delts
Chest#1 , incline dumbells , #2 Decline dumbells
Tri's#1 , strait bar push down , #2 single hand pushdown
Calf #1 , standing calf raises , #2 single calf raises
Back#1 , wide rack chins , #2 bent over rows
Bi's#1 , strait bar curls , #2 nutral grip dumbell curls
Delt#1 , rear delt flys , #2 behind neck pull downs with rope
Quads#1 , single leg leg press , #2 single leg extensions
Hams #1 , strait leg dead lift , #2 single leg curles
Delts#1 , lateral raises , #2 lateral raises
Mike ,basicly you find a weight for each exercise(2 exercises per body part)that you can only get 8-9 reps with to failure , that is your working weight. you do a couple good warmup sets then move to working set.
you lift your weight to failure (8-9 reps) take a 30- second break hit again to failure , 30 sec break hit it again to failure thats it , move to extreme stretching and your dont with that body part. the key is that the next time you do that exercise you MUST either add weight or add reps. I personaly start with a weight i can get 15 reps with and the next round with that movement i add two reps total , if i get to 18 reps i add 10 pounds
the key is to keep a log and force progressive improvement. , you use two exercise per body part and rotate those exercises every other workout
Monday=chest ,tri's ,calfs
Tuesday=off
Wednesday=back ,bi's ,rear delts
Thursday =off
Friday= quads ,hams ,side delts
Chest#1 , incline dumbells , #2 Decline dumbells
Tri's#1 , strait bar push down , #2 single hand pushdown
Calf #1 , standing calf raises , #2 single calf raises
Back#1 , wide rack chins , #2 bent over rows
Bi's#1 , strait bar curls , #2 nutral grip dumbell curls
Delt#1 , rear delt flys , #2 behind neck pull downs with rope
Quads#1 , single leg leg press , #2 single leg extensions
Hams #1 , strait leg dead lift , #2 single leg curles
Delts#1 , lateral raises , #2 lateral raises
Re: Pyramid lifting
15,10,8,6,4,2,10 for bench and squat... my dad taught me how when i was in grade school, and i'm still doing it... old school, hell yes, does it work hell yes.
15,10,8,6,4,2,10 for bench and squat... my dad taught me how when i was in grade school, and i'm still doing it... old school, hell yes, does it work hell yes.
