Thanks: 0
Recommend: 0
Likes: 0
-
10-10-2017, 08:29 AM #1
- Join Date
- Aug 2016
- Location
- Kentucky
- Posts
- 5,663
- Rep Power
- 2147489318
Old School Pyramid Training with a new Twist
The 100 Rep Pyramid
by Tim Henriques
•
The pyramid method of organizing sets and reps is a classic. But we can make it work even better by setting a specific number of total reps to shoot for: 100. Pyramid the weight up for 5-6 sets and then reverse. If you have the energy, see if you can beat the number of reps you did on the way back down the pyramid. This is a nice blend of two great training methods: ascending and descending sets. Here's an example using the squat:
•
Up the pyramid, increasing weight on each set while doing fewer reps:
•
185 pounds x 12 reps
•
205 pounds x 10 reps
•
225 pounds x 8 reps
•
246 pounds x 6 reps
•
275 pounds x 5 reps
•
And down the pyramid, dropping the weight on each set but doing more reps:
•
245 pounds x 8 reps
•
225 pounds x 10 reps
•
205 pounds x 12 reps
•
135 pounds x 25 reps
•
In that example, the total reps for your squat workout comes to 96. Close enough. See if you can hit 100 in the next workout.
Similar Threads
-
Old School Training interview on multi frequency training.
By Masher59 in forum Bodybuilding Steroid & Training ArticlesReplies: 1Last Post: 04-12-2016, 10:00 AM -
Pyramid Sets vs Reverse Pyramid Training vs Straight Sets
By cloudstrife1218 in forum Weight Lifting & Gym Workouts ForumReplies: 0Last Post: 03-22-2016, 02:14 PM -
3Js Reverse Pyramid Training System
By 3J in forum Weight Lifting & Gym Workouts ForumReplies: 9Last Post: 03-13-2016, 10:38 AM -
Twist on High Intensity Training
By Iron Game in forum Bodybuilding Steroid & Training ArticlesReplies: 1Last Post: 12-07-2015, 10:50 AM -
Reverse Pyramid Training RPT
By RagingWhoreMoan in forum Bodybuilding Steroid & Training ArticlesReplies: 0Last Post: 01-20-2014, 11:27 PM