Anyone heard of pyramid training? Im talking about reps on a light weight, counting like this...1, 1 2, 1 2 3, 1 2 3 4, 1 2 3 4 5, 1 2 3 4 5 6, and so on and so on until you get to 10. The idea is to come back down but with muscle fatigue this may not be possible. The idea is to burn out your muscle.
A friend suggested this to me in my gym yesterday. I dont have any fat on my arms or legs. She thinks this would be great for me to build my muscle, rather than going in soooo heavy all the time.
And to be honest i do lift heavy but not seeing massive results yet.....also the next day my legs dont feel that achy, like ive really burned out the muscles although im going as heavy as i possibly can. Any comments on this would be appreciated. Thanks!
Along with enhancing your size and strength gains, pyramid training can also assist in the development of greater endurance, and is ideal for beginners who want to gauge their progress gradually.
In addition, by starting off with a light weight (within the pyramid training system); it allows your joints to warm up so your body will be better prepared for the eventual heavier lifts. Another benefit with pyramid training is that it creates an intense routine as the muscles become overloaded.
I've enjoyed doing workouts like this and the burn is really intense. My only advice would be don't start too low, you should be hitting complete fatigue, and don't keep burning out week after week. Switch to a heavy weight week, a deload week (lighter weight), pyramid training, different reps/different rest periods etc to keep your body guessing
Drop-setting is also a good workout system and a variation of pyramid sets
True muscle growth and development takes time, so be patient. With ideal conditions(protein intake and weight training) it still takes 8-12 weeks for a muscle to grow and develop. Although you may see an increase in the amount of weight you can lift in a shorter amount of time it is not due to the muscle it is due to the neurological connection between the muscle and brain, where receptors recruit more of the muscle fibers allowing the muscle to function more efficiently and with more power.
And as far as pyramid programs go, they are a nice change to a program and if done to fatigue it can be an intense workout and you'd be surprised how quickly the muscle will fatigue even with small weights. If you have someone else to workout with you can do a partner pyramid to fatigue, as competition can be an intense motivator(such as get a straight bar, do 1 curl and then pass to your partner, the do 1 pass it back and the you do 2 etc until one of you fails, then say the losser does 10 jumping jacks and do this for all exercises.
I've been training my chest and biceps like this. I can vouch for the burn you will feel. Give it a go kimmy!
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