As everyone knows there are 2 sides to a pyramid: ascending and descending. More advanced bodybuilders use this scheme to intensify their workout. After a 2-set warm-up at low weight the additional sets will use heavier weight for less repetitions until the top set is reached where 3-4 repetitions are used. Some will repeat this top set but it is advised to never attempt a single or double repetition lift as this causes considerable stress on the involved joint or joints and the risk of injury increases.
The descending side of the pyramid is performed in a rapid-fire no-rest series of sets using as many repetitions as necessary to reach muscle failure, then stripping off weight and repeating this descending series of sets with a weight low enough to do 10-12 repetitions. This is definitely not for the faint-hearted and it should not be used more than once in 4-6 weeks depending on the ability of the muscle group to recover. The last set is called a pump-out set and engorges the muscle belly with inflowing blood which helps in clearing breakdown products and allows for a faster recovery.
Recovery is followed by muscle growth so give your muscle enough time for both recovery (48 hrs) and subsequent growth. If you train again too soon, you will enter the state called "over-training" which is to be avoided at all costs as it stagnates muscle growth. As long as you are feeling soreness in the targeted muscle do not attempt to retrain it; you will be risking the over-training syndrome. If that does happen to you, take a week off doing no weight-training at all; aerobics are encouraged during this time off.
You will need a workout partner to facilitate the intensity of pyramid training especially on the descending side as gravity will become a difficult force to overcome without someone spotting you and helping you to do a few forced repetitions at the low end of the weight load. Forced repetitions are another very helpful way to overload a muscle while maintaining a strict exercise form with light weight. Needless to say, a training partner is invaluable when attempting any high intensity training.
The descending side of the pyramid is performed in a rapid-fire no-rest series of sets using as many repetitions as necessary to reach muscle failure, then stripping off weight and repeating this descending series of sets with a weight low enough to do 10-12 repetitions. This is definitely not for the faint-hearted and it should not be used more than once in 4-6 weeks depending on the ability of the muscle group to recover. The last set is called a pump-out set and engorges the muscle belly with inflowing blood which helps in clearing breakdown products and allows for a faster recovery.
Recovery is followed by muscle growth so give your muscle enough time for both recovery (48 hrs) and subsequent growth. If you train again too soon, you will enter the state called "over-training" which is to be avoided at all costs as it stagnates muscle growth. As long as you are feeling soreness in the targeted muscle do not attempt to retrain it; you will be risking the over-training syndrome. If that does happen to you, take a week off doing no weight-training at all; aerobics are encouraged during this time off.
You will need a workout partner to facilitate the intensity of pyramid training especially on the descending side as gravity will become a difficult force to overcome without someone spotting you and helping you to do a few forced repetitions at the low end of the weight load. Forced repetitions are another very helpful way to overload a muscle while maintaining a strict exercise form with light weight. Needless to say, a training partner is invaluable when attempting any high intensity training.
Should you be interested in obtaining further information about bodybuilding workouts and weight-training routines please visit my blog: http://www.customizedbodybuildingworkouts.blogspot.com as I continually post different aspects about my experiences with bodybuilding. My email address for this article is ajtolchin@gmail.com where I will personally evaluate your bodybuilding workouts and suggest changes in your routines as well as answer any questions you may have.
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