Best Pyramid Workout Ever?


Actually, there is no “BEST EVER” workout.  Don’t be fooled by sites and magazines that tout their workout as the best ever.  Finding an effective workout is about trial and error.  What works wonders for one person may not do much for another.  However, one great way to continue making gains and keeping your muscles confused is to switch up your routine completely every 4-6 weeks.  A great way to switch things up is to work pyramid sets in your routine.

Pyramid workouts are great because they lead to massive muscle growth and strength (Ladies…this doesn’t mean bulky!).  The goal is to slightly increase the weight for each set of a particular exercise you complete.  Beginners should aim for 3 sets per exercise, while the more advanced may want to include 4-5 sets per.  Keep in mind if you are completing 4-5 sets per exercise you need to reduce the number of exercises to avoid overtraining.

The larger, more compound movements are typically better in regards to using pyramid sets.  Smaller muscles, like the biceps, are generally weaker and you may not be able to perform enough reps with the increases in weight.  A good plan would be to use pyramid sets for compound exercises like bench press, deadlifts, and squats.  Use straight sets for the smaller, “assistance” muscles like the biceps and triceps.  Keep in mind these smaller muscles will already be working during the heavier compound movements, so reaching fatigue will be easily obtainable through straight sets.  This is not to say that you cannot or should not EVER use pyramid sets for these smaller muscles; just keep your focus on the compound movements moreso.

Pyramid Set Workout for Beginners (reps x weight)

  • Barbell Bench Press
    • 10 x 115
    • 8 x 135
    • 6 x 155
  • Close Grip Barbell Bench
    • 12 x 115
    • 10 135
    • 8 x 145
  • Dumbbell Military Press
    • 12 x 25
    • 10 x 30
    • 8 x 35
  • Leg Press
    • 12 x 150
    • 10 x 165
    • 8 x 180
  • Lat Pull Down
    • 15 x 115
    • 12 x 125
    • 8 x 145
  • Squats
    • 15 x 115
    • 12 x 135
    • 6 x 165
  • Incline Dumbbell Press
    • 12 x 30
    • 8 x 40
    • 6 x 50

 

 

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