Your Cartbodybuilding supplements cart image   Items: 0   Total: $0.00   Checkout bodybuilding supplements checkout image
Home >>
Shopping ProSource.net





All Brands >>
All supplement brands listed A-Z

All Categories >>
Products listed by product type.


Top Rated Products

Best in Class >>
Top products that hold the coveted "Best in Class" awards


Top 50 Supplements >>
ProSource.net's top selling products

Exclusive Deals and Sales

Deal of the Day >>
Every day a single top-brand supplement is featured at extreme savings.


Deal of the Month >>
Each month a single top-brand product is featured at extreme savings.


Super Sales >>
Coupon codes and sale items, up to an additional 60% off already low prices!


PYRAMID PRINCIPLE image1

Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
By Eric Velazquez, NSCA-CPT | Feb 23, 2012



This simple tweak to your regimen will add strength and size faster

Goals: Size, Strength
Bodypart: All

When you do your sets "pyramid" style, how do you go about things? If you're like most, you do what you learned to do when you were a rookie weight lifter -- start with a weight that allows you to complete 10 reps or so, then add weight and do eight, add weight and do six. The 10-8-6 pyramid has long been used by people to get stronger and bigger but it has its limitations. Research -- and a little bit of common sense -- have shown that a short warm-up followed immediately by your heaviest sets can help you gain more strength than "traditional" pyramiding.

START HEAVY, GO LIGHT

First, let's be honest with ourselves: the traditional pyramid scheme where you increase weight and decrease reps from set to set is not the best use of your energy, is it? Using the 10-8-6 example again, if you are training to near failure on the first few sets, how effective are you going to be on that final, heavy set of six? Not very, since your muscles will be fatigued. And if you haven't trained to near failure on those first few sets, then why do them in the first place? No one has time for wasted sets in the gym.

Proponents of this form of pyramiding suggest that the first few sets shouldn't be taken to failure -- that they are merely an extension of your warm-up for the final heavy set (or two). Taken at face value, that immediately decreases your total volume of working sets. Why not just make your warm-up your warm-up?
Buy After-Mass
Buy After-Mass
Follow us on or
for a chance to win this product!

Reverse pyramiding, or starting with your heaviest set then decreasing weight and increasing reps, may have more merit as a muscle-building protocol. After a general warm-up, then 2-3 light sets (not taken to failure) of your first mass-building exercise, you dive right into your heavy work when your muscles are fresh and ready to go.

One caveat: there is some mind-muscle connection that needs to be compensated for in this approach. On your warm-up sets, make sure that you are descending slowly on the negative and exploding on the positive to engage more motor units. This takes advantage of a principle known as post-activation potentiation. If your muscles are "primed" to recruit more fibers, you'll find that you are more efficient on subsequent movements. One study, for example, found that subjects were able to run faster in a 40-meter sprint after doing three squats at 90% of their 1RM. This can apply going from set to set, as well. Think of it like baseball, where players swing a weighted bat before stepping up to the plate to enhance bat speed.

RELATED: Read here for ABS: GO LOW

So by starting with your heaviest weight first, you'll be more productive on the sets that follow. Instead of going 10-8-6 with progressively heavier weight, you'll start with 1-2 sets of six, then a lighter set of eight and a set of 10 at a weight that's lighter still. Those later sets at higher rep ranges also serve to increase muscle breakdown and blood flow, both of which translate to greater gains in strength and mass.

Try this approach with any body part to make your workouts more productive. Just know that no system works forever, so it's fine if you keep the 10-8-6 routine in your bag of tricks for when you need a change.





LEAVE A COMMENT

Name :

Email :



Disclaimer: The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.





Return to Top   Report Site Errors  Click Here for Important Safety Information

More Ways to Score Deals & Discounts Site Links Store Links Content Links

Best Discounted Bodybuilding and Nutritional Supplements!



ProSource.net - Lowest Price Bodybuilding and Nutrition Supplements!
Copyright © ProSource Performance Products, Inc. All rights reserved.
ProSource, 2231 Landmark Place, Manasquan, NJ 08736
Contact Customer Service