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February 19, 2012

How Pyramid Sets Can Get You Faster Results

If you’re someone who’s been on a workout program for a while now and are looking at how you can work to take things up to the next level, one thing that you very well might be considering is adding some pyramid sets into the mix.

Many people get started on some of the advanced workout strategies such as drop sets, supersets, as well as compound exercise circuit training, but forget to factor in how pyramid sets can help them take their results up to the next level.

So what are pyramid sets and how will these enable you to see faster results?  Let’s go over the main things that you should note.

 

How Pyramid Sets Can Get You Faster Results on FitnessGuruSam.com, Chino Hills Boot Camp, Chino Hills Personal Trainer, Chino Hills Weight LossThe very first thing that you need to take into account are what pyramid sets are.  Pyramid sets where you’re going to start with a heavier weight utilizing a lower rep range and then progress to lighten the weight load while increasing the reps as you move through the sequence.

So for example, you might perform sets of 6, 8, 10, 12, 10, 8, 6 before finishing up with that exercise.  Some people may start off at 8 and go to 12 if they’re looking for a lower volume pyramid set while others may start off at 6 and go up to 10 if they want to focus primarily on strength.

The main concept still stands however; you’re going to start low and work your way upwards and then downwards through the rep range.

Since the amount of weight you lift is directly related to how many reps you must perform, the weight will be adjusted as you go.

How Pyramid Sets Can Get You Faster Results on FitnessGuruSam.com, Chino Hills Boot Camp, Chino Hills Personal Trainer, Chino Hills Weight LossSo how do you go about adding pyramid sets into your workout routine?  To add these into the program, you’ll want to choose just one or two exercises in your workout to do them with and place them towards the start of the workout if they’re compound exercises or towards the end if they’re isolation exercises.

Take note that pyramid sets are really going to wear you down so you’ll need to be making absolutely sure that you are adapting your workout to accommodate to this.

If you attempt to maintain the same volume as you normally do with your pyramid sets, you’ll likely find that the fatigue is just a bit too high and you struggle to recover.

Cut back on the rest of the workout when adding the pyramid sets into the mix.  This will help ensure that you maintain a good level of volume.

 

How Pyramid Sets Can Get You Faster Results on FitnessGuruSam.com, Chino Hills Boot Camp, Chino Hills Personal Trainer, Chino Hills Weight LossFinally, the last thing to note is that since you will be suffering from higher levels of fatigue while doing pyramid sets, make sure that you do have a spotter present if performing them with compound exercises such as the shoulder press or chest press.

This will ensure that you do have someone there in case it does become just a little too intense for you to handle, who can give you a helping hand when in need.

So there you have the main things that you must keep in the back of your mind at all times with regards to pyramid sets.  They’re an excellent addition to a more advanced workout program and can help you take things up to the next level.


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