The Squat Pyramid: Blast Your Legs and Challenge Yourself Mentally. This workout is a gut-check that I got from an old powerlifting blog, as much a mental test as a physical one. It’s not a workout I use with my athletes, I save this for myself and any training partners I can trick into joining me. You do a squat pyramid of: 10-8-6-4-2-2-4-6.
The most important factor in your mass building workout plan is progression (continuous increase in weight). Getting stronger with each workout and lifting more weight is the only way to stimulate muscle growth. The following applies to the workout volume: You should do no more than 12-16 sets per workout. Less is definitely more in this case!
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This workout plan is a ton of volume - the legs day is excruciating. I think that I personally respond a little better to lower rep ranges of about 6-8 but this was a great change of pace. I had been hitting my legs pretty hard before doing this workout and I was extremely sore after doing the pyramid legs workout day.
A pyramid workout uses multiple sets per session. On each set, you increase the weight and on some sets you decrease the repetitions. An example is to perform 15 incline curls at a weight that feels light for you. On the second set, increase the weight to the most you can use for 15 reps. On the third set, increase the weight again, but only perform 12 reps. For the next set, lower your reps.
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Making Your Workout More Challenging. Once you can perform 20 hill sprints with good technique it’s time to make the workout more challenging. Below are several ways to do so. Only try one of these at a time. Include more as your conditioning improves. Add an additional workout later in the week. Increase the distance you sprint.
Pyramids can be used for conditioning, fat loss, strength, or hypertrophy. There are unlimited combinations of exercises, rep schemes, and rest protocols. Strength Pyramids. When it comes to building strength, the magic number for me and a lot of lifters has always been 5 reps. Anything more than 5 is too many, and doing singles over time isn't.