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Group: General Fitness & Exercise

Pyramid Training

mammothman Posts: 3 Joined: 2001/07/23	2001/11/04, 11:16 PM When I do pyramid training, I do 15-20 reps, then 12-15, then 6-8. Unfortunately, my weights also seem to have to go down. Is this because I'm unfit or don't have enough strength? Or am i pushing it to hard on the first set? If this is so, how much should i drop the weights on my first set?
Philia2 Posts: 4,078 Joined: 2001/10/19	2001/11/05, 03:46 AM No but instead of warming up the muscles with the first set (or sets) you're wasting your energy (and ATP!) on long sets that will give you nothing. If you want muscle mass then you have to work differently. The first set do 15 with moderate weight (it should be quite easy) then 8-10 with a little heavier, and now take heavy for 6-8 reps and 4-6 reps (I suggest not to go any further down if you're a beginner to weight training). The last two reps of each set, it really has to burn. Between the very heavy sets you need 1.30-3 mins of rest. Now if you want to break down even more muscle fibers, then after the Pyramid put moderate weight and do 10-12 reps but very veeeeeery slowly (excentric or negative training). Good luck!
esco Posts: 84 Joined: 2001/01/08	2001/11/19, 07:09 PM real pyrmamid training that creates insane results goes like this: 12 real reps (lift the weight hold for 1 count, lower the weight), wait 1 minute, do 10 more reps but add 10 pounds. wait 1 minute add 10 pounds do 8 more reps, wait 1 minute add 10 pounds do 6 reps, then right after you finish the 6th rep (this should be hard to lift on the 6th rep), do 12 reps with the weight you did the 8 reps with, then do another set of 12 reps with the weight you did on the 8 reps, it's hard when you start but you get so strong it becomes easier and easier and you add more and more weight.
steve010 Posts: 23 Joined: 2005/04/09	2005/05/17, 04:59 PM what weight do i start with?
bropie Posts: 1,084 Joined: 2004/12/04	2005/05/17, 05:40 PM depends.. you should be struggling for your last few reps of each set, ultimately, failing after the last one