So my shredding program is coming to an end soon and I've been thinking of what I can do to start building some muscle. I've been wanting to design a new program for a while now based on 2 very popular systems - Pyramid sets and Drop sets - Both are extremely demanding methods of weight-lifting so I'll be alternating between pyramids one week and drop-sets the next with varying rep/weight ranges & rest periods to keep my body guessing. Each workout will be no more than 45mins because of the intensity.
Anyone wanting to try this needs to have access to a gym coz it's pure muscle building with zero cardio in the workout (I'll be doing those seperately and will be doing 24 tababta rounds every day to keep dropping my bodyfat).
Monday: Legs and shoulders
Tuesday: Chest and back
Wednesday: Abs and cardio
Friday: Legs and shoulders
Saturday: Abs and cardio
In the month of April I'll be hitting shoulders and legs twice because (1) I want to build mass in my legs and (2) Wide shoulders & bigger legs create the illusion of a thinner waist
On some days I'll be utilizing a 'Triangle Pyramid' method and on other days 'Descending or Ascending Pyramids' depending on the muscle group being worked.
Triangle - Here’s where you combine the first two pyramids into one giant pyramid. The reps in the pyramid will look something like this: 16-12-8-4-8-12-16. The weight changes with each rep range i.e. the lower the rep, the higher the weight. The higher the rep, the shorter the rest i.e at 16 reps I'll be resting for 45 seconds. At 4 reps (with very high weight) the rest will be 90 seconds.
A drop set is the simple technique where you perform a set of any exercise to failure or just short of failure, then drop some weight and continue for more repetitions with the reduced poundage. By stripping off weight and continuing the set, you cumulatively recruit more and more “reserve” muscle fibers. Drop sets hit the “stubborn” muscle fibers “deep down,” causing growth that normally couldn’t be achieved by stopping after a single set of six to twelve.
Again the rep ranges will change depending on the muscle group and week i.e. some days I'll begin with the standard 'descending drop-set' where I'll do a rep of 12, then strip around 15% off and rep again and so on. Other days I'll do an ascending drop-set where I'll hit a low rep of 6-8 with heavy weight then jump straight into a 50 rep after stripping off 30-40% weight.
The drop-sets differ from pyramids in that they don't have rests (unless I do a 'rest-pause' routine which is unlikely). With both routines complete fatigue is reached (particularly with the drop-sets). These kinds of routines should only be done for a limited period of time which is why I've chosen them for 1 month only.
( I really can blabber along can't I ??!!!?!)
I am so excited for this program, I was looking into a pyramid, and to boot shoulders and legs twice.....zing.....winning! LOL
Does Erin design AB Workouts, cause she should, her ABS are a females dream!
Looks like a plan mate.
I have been working on using slower reps to increase hypertrophy on my sets. Slow downward phase and explosive up phase.
Time under contraction massively affects muscle tearing and ultimately building.
Not sure how that would translate into your workout routine but thought it was worth mentioning cos its working for me! I dropped to 182lb a few months back and I am back up to around 190lb now and looking slimmer than ever.