after buying a fitness card, 80%-90% of the members of many gyms can't stick to it for 3 months, which is nothing new. Doing a fitness card is a whim, and going to the gym and not knowing how to train up is the main reason for giving up on fitness.
Today we're talking about a diverse approach to training: The pyramid training method! Diversifying my workouts is a constant challenge for me. Some people go to the gym and don't change anything, doing only 8-10 reps, 12-15 reps or 6-8 reps per set.
when i'm training, i try to do a variety of reps on the same workout, i'll do low reps with heavy weights, high reps with light weights and medium reps with medium weights. I think this will give the muscles a very comprehensive workout rather than getting them used to a constant resistance. I would even go a step further and do all the reps ranges in one workout using one of my favourite training methods: Pyramid sets.
principles
here are the three main pyramid routines and how to use them
uplift pyramid
increase the weight and decrease the reps per set
gradually increase the weight during a set. Let's say you are going to do four sets of shoulder presses. On the first set, choose a weight that will allow you to complete 16 reps; on the second set, add 10-20 pounds so you can complete about 12 reps; on the next set add more weight so you can complete 8 reps; on the last set, choose a weight that will only allow you to complete 4 very heavy reps.
The end result will be a perfect combination of high reps, medium reps and low reps training. After that your muscles will be completely exhausted.
lowering the pyramid
lower the weight and increase the reps
this method involves doing the first set with the heaviest weight. (you need to do a few warm-up sets first to make sure the muscles can complete the larger weight.) in this scheme, your first set is likely to be around 5-6 reps; on each subsequent set, reduce the weight and increase the reps to complete 15-20 reps on the fourth set.
The logic behind the descending pyramid is also a combination of high reps and low reps training, but this time just starting your muscles still have the strength to allow you to do greater weight at lower reps.
triangle pyramid
up and down
this is a way of combining the first two pyramids into a larger pyramid. Start with a lighter weight and do about four ascending pyramids. But stop when you have finished and complete the descending set as you did with the ascending. The number of reps in the pyramid should look like this: 16-12-8-4-8-12-16. However, you may not get to do as many reps as you did on the first few sets as the weight descends.
Do as many as you can, or lower the weight to achieve the number of reps you want. As you can see, this full pyramid requires more sets, but the greater volume will help you build more muscle!
try this pyramid training plan next time
movement number of sets reps
upper incline barbell bench press 4 4/8/12/16
dumbbell plank bench press 4 12/10/8/6
upward incline dumbbell flyes 4 15/12/10
rope clamp chest 4 12
sometimes when you see a gym god training, constantly changing weights, you will feel very troublesome, in fact, it is also for the training effect, the heavier the weight is not the better, to know how to use, in order to have better results, the same training, why he is better than you practice? There's a reason for this. Use the pyramid training method well and your training quality and muscles will be better improved!
