Muscle Mass Routine For Bodybuilding Using The Pyramid System
Most Muscle Mass Routine Systems today are complicated and consists of many sets. The pyramid system is fairly straight forward and is based on an easy concept of increasing your weight every week. It can be implemented into any of the basic exercises requiring weights.
Start by picking a weight that you can handle for about 12 reps for your first set. The second set will be a rep range of 10 and an increase in weight. The weight increase will be determined on what your limits are with that particular exercise. For the third set, your rep range will be 8 reps with an increase in weight. Your final set of reps / lbs will consist of 6 reps with your highest weight. An example of this pyramid mass routine would look like this...
12 reps/ 100 10 reps/ 120 8 reps/ 140 6 reps/ 160
Notice the reps decrease and the weight increases. Make sure you adopt this to your level. Here is what I mean, you do not have to start out with 12 reps. You can start out with 10 or 15 and decrease your reps however you feel fit.
The same with the weight, it doesn't have to increase by an increment of 20s. It can increase by more or less, depending on how strong you are. And, you are not limited to 4 sets. You can do 5 or even as little as 3. It will all depend on how long you have been weight lifting and how strong you are with that particular exercise.
After you have this rhythm down for the pyramid mass routine, you will want to increase your weight every week. I recommend increasing it by increments of 5 lbs per week.
Let's take the above pyramid routine as an example of your first week performing this system. Your next week of reps / lbs will look like this...
12 reps/ 105 10 reps/ 125 8 reps/ 145 6 reps/ 165
One simple trick to really exhaust your muscles is to hit the last set with your heavy weight, reverse the order and descend backwards. This will totally fatigue your muscle and you will feel a good pump.
Only add this descending set pyramid mass routine after you have performed the regular pyramid system for a few months. An example of this descending set pyramid will look like this...
12 reps/ 100 10 reps/ 120 8 reps/ 140 6 reps/ 160 8 reps/ 140 10 reps/ 120 12 reps/ 100
You should take a rest of about 60 to 90 seconds between the 1st set through the 4th set. Then from the 4th through 7th sets, do not take any breaks and just continue once you have stripped the weight from the bar. Also, if you can not do the full amount of reps recommended, that's alright. Just do as many as you can with good form while doing the pyramid mass routine and continue to the next set.
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