Don't get stuck in a weight-training rut. You don't always need to lift for three sets of 15 reps. Mix it up and try pyramid sets.
Pyramiding your sets is just another way to challenge your muscles. The main purpose of doing pyramids is to completely exhaust the muscle fibers, which in turn helps build muscle. This is a great way to add variety to your current strength-training routine.There are two ways to approach pyramid sets. Learn them both when you read more.
First you can start with a lighter weight and do many reps, which you follow with a second set using heavier weights, but do fewer reps. For example, for the first set (say bicep curls), warm up with a weight that you can lift for 10 to 12 reps. For the second set, use a weight that you can lift for six to eight reps. For the final, pick a weight that will exhaust your arms after four to six reps.
You can also go in reverse. Start with heavy weights with fewer reps, then decrease the weight but add reps.
Do you already do pyramid sets? If so, share your favorite set in the comment section below.
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cool idea!
1We have pyramid training whenever in my master swim, but this is the first time I learned it on weights. Like the idea, and will try it out!
2I took a "tone and sculpt" class last summer and the instructor introduced me to pyramid sets. I shared them with my husband and he *loves* them! Usually I start with the heaviest weight and work my way down with 3 sets of 15 reps (so, for example, one set with 12, the next with 10, then one with 8 lbs.). On the 4th set, I jump back to the heaviest weight and do as many reps as I can ("burning it out"). I do this for everything from chest press to tricep extensions. Haven't tried it for lower body, but I suppose you could with nautilus machines.
I improve so much faster doing pyramid sets than lifting weights any other way.
3I never do this, but great tips. It will definitely help get me out of my rut.
4I also am a very big fan of the pyramid style. I have had great results. Also very big jumps in my strength in a short time.
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