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Best Tips For Powerlifters To Break Stubborn Plateaus
Plateau no more with these great tips for powerlifters.
We’ve all been in the position of seeing progress, making huge strides in our training, when all of a sudden, that stubborn plateau strikes. It can be defeating and make us question what we did wrong. Despite having a well-rounded routine, and taking our supplementation and diet seriously, we still stalled out. For powerlifters, our main focus is one those big three exercises and knowing how to work around those and break a plateau can be a gamer changer for not only training, but also performance.
Let’s take a look at how to burst through these dreaded powerlifting plateaus so we have the best chance at seeing great growth. While we may stall out at times, it is absolutely possible to still see progress, it may just take a little time.
What Are Training Plateaus?
A plateau is essentially when your training stalls out and not much progress is seen. We’ve all had this happen before. Seeing great gains, putting up big weight, then suddenly- nothing. It can be defeating. We’ve all probably seen this with dieting too. You drop a bunch of weight initially then it starts to get slower and slower, and often times we just bounce back up to our starting weight. But the good news is, it is possible to break these plateaus, you just need the right approach (1).
Why Do They Happen?
Most likely, a training plateau happens because your body has adapted to the training you’re doing. That idea of muscle confusion is out the window because your muscles are so used to doing the same old workouts. Eventually, you will stop increasing in weight and once that happens, so too do your gains. We need progression to see growth, and as powerlifters, the three big exercises are the exact same movement every single time. That’s why working with different and unique exercises, while mixing in other forms of training is absolutely essential in growing your muscles to where they need to be.
Best Ways For Powerlifters To Break Stubborn Plateaus
For powerlifters, those big three lifts being the squat, bench press, and deadlift can be challenging, especially if you get stuck and can’t break through a plateau. Let’s take a look at each of these exercises and give you the best advice on how to break those stubborn powerlifting plateaus.
Breaking A Bench Press Plateau
When it comes to the bench press, there are a number of things you can do to change this approach up. By reducing range of motion, you start to move the most weight you can in the least distance possible (2). Depending on your routine already, looking to change up your sets and reps to adjust the training volume can be great, while also mixing in something like pyramid training. To get more niche, look to work your triceps, shoulders, and pecs more broadly as this will provide for well-rounded development while also assisting with the main lift itself. We all love to bench and your PRs should reflect the way you train so don’t let a plateau ruin any chance of seeing those gains you want most.
Squashing That Squat Plateau
Squats are essential and as a main lower body exercise, you want to work to squash any of those dreaded squat plateaus. Similar to the bench press, work to decrease range of motion to move as much weight in as little distance as possible. Increasing the volume can force your muscles to grow and working with assistance and accessory exercises will strengthen your larger muscles, as well as your smaller ones so you see those gains you absolutely want most. The nice part about the squat is there are many exercises that influence leg growth so your options for extra exercises are endless.
Demolishing Your Deadlift Plateau
The deadlift can be a real challenge and with many variations, it would seem like you could avoid a plateau. But that stubborn plateau can strike at any moment and these tips can work to demolish your dreaded deadlift disruption. Weak or tight muscles are an easy solution, and while it will take time to strengthen and loosen them up, the process of starting that is rather simple; take the time to work them and stretch. Using specialty barbells will mix up your exercises and allow for alternative workouts to find their way into your routine. Playing with frequency and volume is also a great way to break a plateau and tempo lifts can keep your workout engaging (3).
Best Pre-Workout To Drive Through Plateaus
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Check out our list of the Best Pre-Workouts for more great products to break a plateau!
Wrap Up
Plateaus can strike at any time but knowing what to do to fix it can be a game changer for your training and ultimately your performance. Powerlifters have a full plate with the bench press, squat, and deadlift, but it is absolutely possible to see great gains despite stalling out. Knowing the tips and tricks to help get you there can make all the difference as you seek the best for your powerlifting goals. Next time you hit a plateau, give these tips a try for each respective exercise and see what happens. You may just end up bursting right through it.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Frontiers (2016). “Overcome strength-training plateau with accentuated eccentric loading”. (source)
Schoenfeld, B.; et al. (2020). “Effects of range of motion on muscle development during resistance training interventions: A systematic review”. (source)
Mangine, G.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Larry Wheels Sets New PR With 140lb Shoulder Press For 17 Reps
Larry Wheels is back to moving some enormous weight in the gym and setting some personal bests.
Larry Wheels is right back to moving huge weight in the gym and he is not shy about sharing some new personal records. Most recently, it came in the form of a set of 17 reps with 140lb dumbbells performing shoulder presses.
Wheels took to Instagram to share the full video. With bodybuilder Regan Grimes spotting the set, Wheels made 140lb dumbbells look like toys as he shot them toward the ceiling 17 times.
“140lb x17 PR!Shoulders felt super strong today.@regangrimes@teampersonalrecord@fatgripz“
Larry Wheels has insane strength and has put it on display plenty of times. When watching this video, you might notice that Wheels’ arms are not fully extended and this has created some criticism. Regardless of what has been said, it is hard to deny the difficulty of this feat and Wheels’ overall strength cannot be put into question.
Wheels thrives performing dumbbell presses of any kind. He holds the unofficial world record in dumbbell incline press of 550lb, 225lb dumbbell in each hand. This criticism is something that Wheels is aware of, which is why he posted another video of a shoulder press set where he addressed range of motion.
Larry Wheels is a powerlifter that is extremely well-rounded in his lifts. Back in September, Wheels set a new personal best with a 950lb squat. This shows the immense strength that the powerlifter has using different body parts. Of course, lifts of this caliber do not come without risk.
Just a few days after Wheels set his personal best, he suffered a quad injury where he was forced to ditch the weight on his way up. He did not take much time off in the gym after his injury and it is not surprising to see him back to moving incredible weight.
Larry Wheels currently holds two world records in the 140-kg division. These are a 292.5 kilograms (644.9lb) bench press and a total of 1,075 kilograms (2,370lb). He made a quick return to the world of powerlifting after trying his hand at arm wrestling.
Wheels seems to be on a mission of setting personal bests recently. This is a trend that could continue and it will be interesting to see as the powerlifter remains active on social media. This shoulder press PR is a nice beginning to what could become a trend for Wheels over the next few weeks.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Sergio Oliva Jr. Responds To Recent Criticism Surrounding Open Bodybuilding
Sergio Oliva Jr. recently made comments about some negativity around Open Bodybuilding.
There has been plenty of criticism surrounding Open Bodybuilding in recent months. This comes after a recent string of deaths and major competitions such as the Arnold Classic and Olympia. Many old-school bodybuilders have been critical of today’s sport, including Robby Robinson, Lee Haney, and Samir Bannout. Recently, Sergio Oliva Jr. responded to criticism and came to the defense of today’s Open Bodybuilding.
Oliva Jr. recently finished third at the 2021 Legion Sports Fest. Following the competition, Oliva Jr. took to Instagram to defend the sport and acknowledge the hard work and dedication that it takes to get to the top.
“The ig pages that constantly bash open bodybuilding won’t post these kinds of pics. They’ll run to post shiesty ass click bate posts to start drama and get traction to their pages only talking about who lost to who rather than how aesthetically pleasing that lineup was on Sunday. How much promise and potential was in the top 6 with so many up and coming future stars.”
Sergio Oliva Jr. has turned into one of the best posers in bodybuilding. He is the son of Sergio Oliva, a three-time Olympia champion who had many battles with Arnold Schwarzenegger. Because of this, Oliva Jr. has been around the sport for many years and has seen plenty of changes.
This generation of Open Bodybuilding is based on size and conditioning. This has caused an uproar because of the preparation that athletes go through and the dangers of some tactics. This has even caused Schwarzenegger to make a statement himself on how to improve the division.
“With all the talk about open bodybuilding shape being dead and this and that I didn’t see anyone you wouldn’t want to look like and Older bodybuilders who talk shit about our generation don’t watch every show (I get it) but then talk about what isn’t around anymore or what’s dead. I will say this the coverage for content from @legionsportsfest was a lil weak. Unless they are about to come out with a ton of footage there really isn’t a lot of the actual stage stuff.But anyone who was there or watched the live stream know it was so crazy at the end. So loud such a fight but at the same time spewing with comradely. We even had guys yelling from the back rooting us on.”
Sergio Oliva Jr. continued his intense response via Instagram by calling out some of the veterans for their lack of knowledge about today’s sport.
“But someone better tell @garystrydomofficial and @robbyrobinsonofficial and @officialsamirbannout and allllll of the other veteran bodybuilders that don’t contribute to any open athlete currently with training and mentoring ultimately which would make a difference yet rather sit on the side lines and complain that, bodybuilding isn’t just the top 3 at the Olympia. You don’t agree with that decision, fine. But quit with this exaggeration that the whole bodybuilding class doesn’t exhibit any old skl qualities that it started with. The problem is, all that stuff doesn’t get views and likes at the end of the day by the majority and it goes unseen. Like moments like this. #BodybuildingIsntDeadJustYourPerspectiveOfItIs“
Sergio Oliva Jr. will not be the only athlete to come out and support bodybuilding and the positive news surrounding the sport. This has turned into a storyline where there are two clear sides to take and neither seems like it is going to budge.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Victor Martinez: A Lot Of Bodybuilding Coaches Want To Be Dictators Over Athletes
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Victor Martinez talks about the importance of constructively questioning coach protocols… and how many coaches don’t want to be questioned
Health has been a heavy topic of discussion in bodybuilding as of late. This is due to an unfortunate string of deaths that passed through the industry over the past few months. While there is no real connection or deep evidence as to how many of these deaths happened – the specter of death looming over the sport has put health on a lot of people’s minds. So how do bodybuilding coaches play into this conversation? Are they responsible for the health of their clients? We asked this very question to pro legend Victor Martinez. In our latest GI Exclusive interview, Victor Martinez warns of coaches that want to be dictators over their athletes… and the importance of asking questions.
Over the years, there has been questions raised about the ethical relationship of coaches to athletes. It’s no secret that coaches provide protocols, not only of nutrition and training, but also recommended drug use. Some of these drugs are legally obtained without prescriptions… others are not. Coaches are not doctors though – so what happens if a protocol leads to health issues both long term and, potentially tragically, short term in the form of sudden hospitalizations or death? Is a coach responsible if something bad happens to an athlete under their supervision?
During our latest conversation with Victor Martinez, we asked him this very question. He believes that, while coaches are partly responsible, putting the full ethical blame on them is a scapegoat. His reasoning being that athletes know what is being recommended to them. They also know these coaches are not doctors. Martinez believes that athletes need to be responsible for themselves by doing their own research and asking questions. If an athlete blindly follows a coach’s protocol – they have no one but themselves to blame for bad outcomes.
“If a coach says ‘do this’ and you don’t question it, it’s your fault,” Victor Martinez states during our interview. He goes on to stress just how important it is for athletes to constantly ask questions.
Of course, he also understands that the system is not perfect. Victor Martinez admits that many coaches see themselves as dictators over their clients. They don’t want to be questioned. They are experts who should be trusted based on their reputation and name alone. It’s also part of the reason why some coaches get angry when an athlete leaves them for another coach.
“I know some coaches can be a little… a lot of coaches want a dictatorship. If you train with them, you’re great. You follow them. You leave them… they’ll fucking call you the worst athlete ever. Listen, if you’re training the athlete for free. By all means. Air out your grievance. But if the athlete is paying you. No. He’s allowed to leave you.”
Victor Martinez uses the word “dictatorship” to drive the point home. He’s not being literal but he does want to warn athletes that they shouldn’t feel trapped by their coach. If they think something is wrong in how they are being trained, for their health or otherwise, they should be able to leave without issue in a business relationship.
You can watch Victor Martinez talk in full detail about the ethics of coaching in our latest GI Exclusive interview segment above.
New Study On Eurycoma Longifolia & More
A couple of days ago I just published some new information on the LJ 100 and LJ 450. These are dietary supplements that I sell that help with testosterone levels. If you did not get a chance to see it, check it out here.
But then I recently found another study that came to this conclusion.
Here is a link to the study.
Why It Matters
Here’s the truth about testosterone supplements.
First and foremost, they do not replace anabolic steroids. Not even close. Anyone that tells you otherwise is full of donkey poo. However, there are ingredients, like this one, that is proven to boost testosterone levels. So what does that equate to? I think right off the bat one will feel a libido increase, after that more energy. Then possible after 6 to 8 weeks of usage a decrease in body fat. But what about the muscle you ask? That’s a far stretch. I think one of the biggest problems with testosterone supplements nowadays is the garage that is playing the industry. Most of the testosterone boosters out there are nothing more than shit ingredients from China. I try to find the best ingredients on the planet and LJ 100 and LJ 450 I can guarantee you are the best on the planet. There is one more that I might bring in but for now it’s the LJ 100 and LJ 450.
Now as far as muscle mass goes, check out this study I found.
A randomized study of 31 female subjects, aged between 45-59 years, who exercise with moderately intensive force for a period of 12 weeks using Tongkat Ali (Eurycomalongifolia extract 100mg, found:
Supplements add fat-free massIncrease muscle strengthImprovement of the production of semen and sperm quality Improving body fitnessSafe
Sarina, M.Y (2009). Effects of strength training and Tongkat Ali (Eurycomalongifolia) supplementation on strength and muscle size in middle-aged women. 4th Asia-Pacific Conference
And then I also found this….
A pilot study on 14 male subjects who perform an intensive strength training program for 5 weeks using a water solution of 100mg extract of Eurycoma longifolia Jack, found:
The significant increase in lean body massA significant reduction in body fat percentageThe increase in fat-free massThe increase in muscle strength and sizeBenefits of ergogenic
7. Hamzah, S. and Yusof, A. (2003). The ergogenic effects of Eurycoma longifolia Jack: A pilot study.. British Journal of Sports Medicine. Vol. 37:464-470. (007)
Compelling stuff to say the least. The case for using Long Jack is there without question. I think the argument NOT to use it would be that it does not work like anabolic steroids. Or if one has taken Long Jack they used a brand other than LJ 450 or LJ 100 and did not see a thing.
To Use or Not To Use
I would give it a shot if you were over 40-45 and wanted to feel younger. I think using these products for at least 8 weeks is a fair time to determine if you like it or not. I would not use if I was under 30 and had plenty of energy and sex drive. In addition, the LJ’s have other benefits as well, and one of my favorites is the cortisol reduction from overtraining. Remember to always combine The LJ’s with Unleashed. Unleashed helps one use more of what they have.
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LJ 450 Tongkat Ali
LJ 100 Tongkat Ali
Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was the first company to allow consumers to create their own protein blends. He helped create the first supplement to contain natural follistatin, invented whey protein with egg lecithin, & recently imported the world’s first 100% hydrolyzed whey.
Instantly Improve Your Squats and Leg Gains with these 5 Tips
5 Tips to Improve Your Squats
Chicken legs are probably one of the most common sights to be seen in gyms around the world. It is no secret leg days are one of the most despised days in the life of a bodybuilder. But make no mistake, a pair of shredded wheels is what separates the men from the boys.
Legs are the foundation of your physique. If you want to have a strong upper body, you need to have a rock solid lower body. Leg presses and leg extensions are cute, but it’s the squats which have proven to be the most effective leg builders.
People don’t like to squat since they are hard to perform. Most of the people who do perform them, don’t do it right. In this article, we will help you fix your form so you can reap the most rewards from this exercise.
1. Don’t Bend Your Back
Most people make the mistake of bending their back while squatting. While a normal arch on the way down is okay, it shouldn’t look like you’re performing half squat and half good mornings.
You can use your nose as a pivot point. While you squat your nose should look like you’re jumping straight into a swimming pool. If it looks like you’re diving into the pool, you’re doing it wrong.
2. Keep Your Head Turned Up
Warming up your lower back and legs before a leg workout is always a good idea. If for some reason you have a stiff lower back or hamstrings, you might have a tendency to bend forward. Doing so will put pressure on your glutes and lower back and take off the stress from your quads.
Keeping your head turned up and looking towards the roof can help you in keeping your back straight. The more you keep your back straight, more will be the tension on your quads.
3. Flair Out Your Knees on the Way Down
While squatting, some people push their hips back which brings their back into the movement as they have to bend forward to complete the movement. The right way of performing a normal squat is to push your knees out and going straight down while keeping your back straight.
The right starting position for a normal squat is to have a shoulder-wide stance with your toes pointing out slightly. Imagine as if you were sitting in between your knees. Don’t push your hips back as if you were to sit on a chair.
4. Keep Your Body Tight
Like every other exercise, squatting isn’t about going through the motions. You need to maintain a mind-muscle connection with your quads throughout the movement. Keep your quads tight and squeeze the hell out of them at the top of the movement.
If you want an intense quad pump, perform this exercise with a constant momentum while keeping your body tight. Don’t pause at the top or the bottom and flex your quads at the starting position.
Breathing is another very important aspect of squatting. While you’re at the starting position, take in a deep breath. Hold your breath and keep your core tight on the way down. Breathing out on the way up will help you generate thoracic pressure.
5. Use Accessories
Using accessories in your workouts can improve the results. A weightlifting belt can help you to generate thoracic pressure and will enable you to lift more weight. Knee wraps and sleeves can provide you support on heavier lifts by giving you that extra push from the bottom of the movement.
A Barbell squat pad is another great accessory which many people diss. Greats like Tom Platz used the barbell squat pad, so you should check your ego before stepping into the squat rack the next time.
How much do you squat? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Training Tips For Steroid-Free Lifters
Best Advice For Natty Lifters
Many people fail to realize there needs to be a difference in the training styles of people on gear and the natties. Steroid-free lifters hold themselves back by following the programs designed for people on juice.
People on steroids can seem to grow in spite of what they do in the weight room but the steroid-free lifters don’t have it so easy. If you’re a natty who is trying to build up muscle mass, following the tips mentioned below will set you on the fast-track to gains.
Recovery Is The Key
Recovery is one of the biggest areas of improvement for people on steroids. They recover faster and efficiently between sets and workouts. If you’re a natty, you need to make sure your recovery game is on point.
After you have your diet figured out, use inter and intra-workout supplements to take your gains to the next level. Always remember that you break muscle while you’re training and build muscle while you’re resting.
Form Over Ego Lifting
While people on juice can seem to gain muscle mass just by sniffing weights, relying solely on the amount of weight you lift isn’t going to do much for you if you’re not taking the drugs.
Bodybuilding is different from powerlifting. In bodybuilding, it doesn’t matter how much weight is on the bar, the quality and the form of the rep is what gets you the results. Establishing a mind-muscle connection during your sets will improve your muscle recruitment and pumps.
Change-Up The Number of Reps
Most natties make the mistake of following a vanilla training program. You need to constantly shock your muscles if you want to stay on the gains-train. The day your muscles get used to your training style, it’s game over for you.
Experiment with the number of repetitions and sets you perform in your workouts and figure out the combination which works the best. Don’t be afraid of going up to 50 reps and 10 sets while performing an exercise.
Don’t Train To Failure
Many people wear the “I train to failure” badge with pride. While training to failure on every set, exercise, and workout can be great for people on gear, this practice can be a roadblock for natties.
You should pick a weight that is challenging for your muscles but avoid going to failure. While performing a set, leave 1-2 reps in the tank on every set, and it can greatly reduce your chances of overtraining.
Think Outside The Big-3
There is no questioning the effectiveness of the three main compound movements i.e. the bench press, deadlift, and squats but you need to add variety to your workouts by performing other compound and isolation exercises.
Sticking to performing the compound exercises while overlooking the isolation exercises can deprive your physique of conditioning. You need to strike a balance between both types of exercises to get the best of both worlds.
Who is your favorite bodybuilder of all time? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Bryan Jones Is Moving From Classic Physique to Open Bodybuilding
Bryan Jones is leaving the Classic Physique division in his rear view for the Open Bodybuilding division.
It appears that Classic Physique stand out Bryan Jones is looking to make a big move. Jones has declared his intentions to switch to the Open Bodybuilding division. This could prove to be a massive shift in the career of Jones. A switch could potentially take his career to the next level.
After coming in 9th place at the 2021 Olympia, the future was pretty uncertain for Bryan Jones. From his previous performances it was clear that he possessed the kind of insane genetics to excel in bodybuilding. But perhaps his physique was a bit too large for the Classic Physique division. He certainly has an otherworldly physique with insane proportions, yet his muscle mass was perhaps too massive for the division. Jones hopes to solve that issue though.
A move to the Open Bodybuilding division would allow Bryan Jones to embrace his massive size. It’s clear that he could pack on even more muscle to his frame and with his proportions he could prove to be a breath of fresh air for the Open division.
Bryan Jones addressed the move in a recent Instagram post. He was a bit vague about his ultimate decision, but gave enough hints that it’s clear to anyone what Jones is trying to convey.
The Last ride was great. We came to the ⭕️ and took 9th place. Gotta thank God first for being in this position first & foremost. Without my fiancé @vintij_lust most of this wouldn’t be possible at all. I love you to the Stack & back ? TYFFWM Sings your nothing short of a blessing & perfection. Well of course you know that. It’s your world now. Also my mom & grandmother, they’ve never ever missed a show no matter where it’s my biggest supporters.
Big time big time thanks to my friend & coach @cubanflexx who wants nothing but the best for me & always keeping grounded. Couldn’t ask for a better coach and friend at all. A day after the ⭕️last year it was his idea to make this the LAST RIDE this year.
But don’t y’all worry we got something bigger in store that we know y’all gone really f*ck with this move we about to make and y’all gone either say “ hell yea “ or “ finally “Also let me thank the omflexx team for pushing me in the gym @mr_i_got_hamstrings @prifit93 @v_k94@tracegproductions @pjfit2018 @magicmikeaesthetics good looks on that ??????????…. Last but not least thank you to all the fans of mine & supporters thank you for f*cking with me ????….. SAND Man out ????
Bryan Jones also answered some fan questions that explicitly confirm his move to the Open Bodybuilding division.
What’s clear is that Bryan Jones is firing on all cylinders and could be a real threat in the future.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
What Is Pyramid Training & How Can This Build Strength?
A basic and effective form of training, this can build serious strength.
With so many forms of training out there, it can be hard to tell which ones will work, but with pyramid training, you can’t go wrong. Too often do we stick with what we know. We can’t fault ourselves for that. Comfort is a luxury and in a sport like bodybuilding, powerlifting, or Strongman where we are constantly uncomfortable, why not allow ourselves that comfort we desperately seek? With something like pyramid training, you allow yourself the chance to grow while also staying engaged so as to not grow totally bored.
Let’s take a look at pyramid training and see what this is all about. From what it is to the benefits of it, we’ll give you an example of what a good plan will look like, plus some alternatives if you want to shake things up and really provide the best for your gains.
What Is Pyramid Training?
Pyramid training is a slower, more steady form of training resulting in changes to intensity and repetitions throughout your entire workout. With the amount of weight and number of sets either increasing or decreasing, the point of this is to create more tension for your muscles to cause an overload so they have to grow. The interval-style of training keeps things interesting and your workouts engaging while also working for better muscle building, fat loss, and even some conditioning as you keep yourself operating at a high level (1).
Benefits Of Pyramid Training
What pyramid training can do is greatly affect your muscle building gains by creating that tension and overload giving your muscles no choice but to grow (2). With the right approach to training, you are well on your way to seeing those gains you want most in the most efficient way possible. Benefits of pyramid training include:
Build muscle and strength: Working with weight and adding that tension and overload can push your muscles to fatigue thus leading them to grow.
Increase volume: With working on your set range, you allow yourself to add in more reps than with a traditional standard workout set.
Work towards muscular failure: Providing this overload to your muscles will fatigue them faster and allow for only the best once recovery takes over.
Warm-up sets included: You can incorporate your warm-up sets into this plan so you get a good warm-up while also having already started your workout.
Engaging form of training: This is an interesting and engaging form of training to keep you working harder and having fun with your workout.
Alternate Form Of Pyramid Training: Reverse Pyramids
Similar to the traditional pyramid style of training, all the reverse pyramid does is flip the conventional method upside down (3). So, instead of starting with the lightest weight at the highest rep, flip it, and start with the heavier weight at the lowest rep. A unique reversal of this traditional method, it still allows for great gains just with a different approach.
Examples Of Both Pyramid & Reverse Pyramid Training
When it comes to these two forms of pyramid training, it will look self-explanatory. But for those unfamiliar, seeing it will make sense and you can put this into your next workout routine. For the standard pyramid, it will look something like each set ascending in weight while decreasing in reps.
A standard pyramid training plan would look something like:
Sets
Weight
Reps
1
50
12
2
60
10
3
70
8
4
80
6
The reverse pyramid is simply the above pyramid just in, well, reverse. This type of pyramid will see weight decreasing but reps increasing. Reverse pyramid training would look something like:
Sets
Weight
Reps
1
80
6
2
70
8
3
60
10
4
50
12
Since we know you will love this form of training, we wanted to share one more pyramid that you will enjoy. It is called step pyramid and it is a bit of a combination between a standard and reverse pyramid. Flowing from descending back to ascending order, this works to really target your muscles and cause some confusion, exactly what you want and need.
Step pyramid training looks something like this:
Sets
Weight
Reps
1
70
12
2
60
10
3
50
8
4
60
10
5
70
12
The Best Supplement To Recover Post-Pyramid Sets
While we all know supplements can greatly influence our growth and recovery, having a top tier protein powder in the mix is exactly what you need. With so many on the market, it can be challenging to know for sure which ones will maximize your gains. But this powder from Transparent Labs is one to certainly boost growth and repair for all your gains.
Kaged Muscle Micropure Whey Protein Isolate
Code GENIRON10 For 10% Off
Kaged Muscle Micropure Whey Protein Isolate is great for those looking to build muscle from a fast-digesting and pure protein. With an enhanced digestive enzyme technology, all those nutrients hit you harder to amplify muscle growth and recovery.
Kaged Muscle Micropure Whey Protein Isolate is perfect for anyone looking to build muscle with a fast-digesting, pure, whey protein isolate. With 25g of 100% whey protein isolate, this powder has increased protein absorption thanks to a digestive enzyme technology used to enhance all of these nutrients so they hit you better. This protein is perfect for those looking to amplify muscle recovery and lean muscle growth and is naturally flavored with an amazing taste. A premium quality and well formulated whey isolate, this is a great protein powder for men for those fast-digesting needs.
Use code GENIRON10 for 10% off!
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Wrap Up
When it comes to pyramid training, it is all about the right approach. As we constantly seek the best in terms of our training plans, looking to those workout routines that seem suitable for us to perform can make all the difference. Pyramid training, along with reverse pyramid training and step pyramid training, are just a few examples of ways to make this fun and engaging while still seeing gains. Put this form into your workouts today and see what pyramid training can do for your muscle and strength building goals.
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*Images courtesy of Envato
References
Riberio, A.; et al. (2017). “Effects of Traditional and Pyramidal Resistance Training Systems on Muscular Strength, Muscle Mass, and Hormonal Responses in Older Women: A Randomized Crossover Trial”. (source)
Ribeiro, A. (2016). “Traditional and pyramidal resistance training systems improve muscle quality and metabolic biomarkers in older women: A randomized crossover study”. (source)
Dialameh, Maryam; et al. (2016). “Effects of 2 Types of Resistance Training, Pyramid and Reverse Pyramid Training, on IL-4, IL-6, and IFN in Young Women”. (source)
Jamie Foxx Does Not Have Trainer, Uses Bodyweight Exercises To Stay In Shape
Jamie Foxx is a famous actor who does not use a trainer but believes bodyweight exercises are enough to stay ripped.
Jamie Foxx is a well-known name in Hollywood who has enjoyed a career that spans over two decades. Foxx is a multi-talented individual whose work has spanned from the big screen to music. At 53 years old, Foxx continues to be in amazing shape and he has done so without the help of a personal trainer and heavy weights.
Despite being more than capable, Foxx does not spend copious amounts of money to keep his physique in shape. Instead, Foxx uses a pull-up bar every morning to complete 20 a day. Foxx then falls to the floor and completes exercises such as push-ups, dips, sit-ups, and back extensions.
Jamie Foxx recently sat down with Men’s Health for an interview discussing his daily workout routine.
“I do that as soon as I get out of bed and that way I get it out of the way so I don’t have the anxiety, and I just get through it. If you do a little bit of that every day, pretty soon you’ll start to build up your endurance,” Foxx said during the interview.
“You don’t need a trainer, just go back to the old-school calisthetics,” Foxx said, referring to bodyweight workouts that can be done in any location without having to transport dumbells, barbells, or benches. The movements are also simple and can be done with minimal instruction.”
Foxx has been able to keep up an impressive physique and this even allowed him to grace the cover of the Men’s Health magazine. It is not unusual for actors to keep up their physiques to look their best on screen. Foxx can be put not that category.
Jamie Foxx has been apart of movies that has allowed him to remain in top shape. He has starred in movies such as Law Abiding Citizen, Baby Driver, and The Kingdom. It has been announced that Foxx is preparing to portray Mike Tyson in an upcoming limited series entitled ‘Tyson.”
This is bound to be an exciting series given the names that are involved. Outside of Tyson and Foxx, Martin Scorsese and Antoine Fuqua are executive producers. This is just another part that forces Foxx to remain in shape on a daily basis.
It is always impressive to see the shape that celebrities are able to remain in while working busy schedules. This is part of the routine and there are plenty of personal trainers able to keep celebrities on this tight schedule and routine. For Foxx, he does not need most of that and remains content with building a physique using bodyweight exercises and movements.
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