Ox 51
Musclechemistry Guru
THE POWER OF PYRAMIDS
Ronny Rockel on the power of pyramids
January 19, 2009
FLEXONLINE.COM
Ronny “The Rock” Rockel has been cracking the top three in smaller pro shows since 2004, including a win at the 2006 Australian Grand Prix. His real breakthrough, though, was a seventh at the 2008 Mr. Olympia, missing the posedown by one slot even though he had never before made a Mr. O top 10. He’s a big advocate of pyramiding his sets, as he explains here and demonstrates with his all-pyramid shoulder routine.
ROCKEL ON PYRAMIDS
“I pyramid my sets up and then pyramid them down. So, I’ll start with a set of 15 reps, then do a heavier set of 12 reps, then a heavier set of 8 reps and a heavier set of 6 reps. After that I lighten the weight and do a set of 12 reps and then lighten the weight again and get 15 reps.”
<TABLE style="COLOR: #000000" cellSpacing=0 cellPadding=5 width="50%"><TBODY><TR><TD style="BACKGROUND: #b10b1c; FONT-WEIGHT: bold" colSpan=4 align=middle>ROCKEL’S SHOULDER ROUTINE
</TD></TR><TR style="BACKGROUND: #000000; COLOR: #ffffff; FONT-WEIGHT: bold"><TD style="BORDER-RIGHT: #ffffff 1px solid">EXERCISE </TD><TD style="BORDER-RIGHT: #ffffff 1px solid" align=middle>SETS </TD><TD align=middle>REPS </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Behind-the-neck presses </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>5 </TD><TD align=middle>15, 12, 8, 6, 12, 15 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Cable side laterals </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>5 </TD><TD align=middle>15, 12, 8, 6, 12, 15 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Lying dumbbell rear laterals </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>5 </TD><TD align=middle>15, 12, 8, 6, 12, 15 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Upright rows </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>5 </TD><TD align=middle>15, 12, 8, 6, 12, 15 </TD></TR></TBODY></TABLE>
Ronny Rockel on the power of pyramids
January 19, 2009
FLEXONLINE.COM
Ronny “The Rock” Rockel has been cracking the top three in smaller pro shows since 2004, including a win at the 2006 Australian Grand Prix. His real breakthrough, though, was a seventh at the 2008 Mr. Olympia, missing the posedown by one slot even though he had never before made a Mr. O top 10. He’s a big advocate of pyramiding his sets, as he explains here and demonstrates with his all-pyramid shoulder routine.
ROCKEL ON PYRAMIDS
“I pyramid my sets up and then pyramid them down. So, I’ll start with a set of 15 reps, then do a heavier set of 12 reps, then a heavier set of 8 reps and a heavier set of 6 reps. After that I lighten the weight and do a set of 12 reps and then lighten the weight again and get 15 reps.”
<TABLE style="COLOR: #000000" cellSpacing=0 cellPadding=5 width="50%"><TBODY><TR><TD style="BACKGROUND: #b10b1c; FONT-WEIGHT: bold" colSpan=4 align=middle>ROCKEL’S SHOULDER ROUTINE
</TD></TR><TR style="BACKGROUND: #000000; COLOR: #ffffff; FONT-WEIGHT: bold"><TD style="BORDER-RIGHT: #ffffff 1px solid">EXERCISE </TD><TD style="BORDER-RIGHT: #ffffff 1px solid" align=middle>SETS </TD><TD align=middle>REPS </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Behind-the-neck presses </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>5 </TD><TD align=middle>15, 12, 8, 6, 12, 15 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Cable side laterals </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>5 </TD><TD align=middle>15, 12, 8, 6, 12, 15 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Lying dumbbell rear laterals </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>5 </TD><TD align=middle>15, 12, 8, 6, 12, 15 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Upright rows </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>5 </TD><TD align=middle>15, 12, 8, 6, 12, 15 </TD></TR></TBODY></TABLE>
