|
Pyramid sets are a good way of building strength but are not needed if you are a beginner, 12 reps puts you in the zone for building muscle size rather than max strength.
I use pyramids for biceps at the moment but not for my other muscles.
my bicep curl pyramid looks like this
10 @ 12.5 kg
8 @ 15 kg
6 @ 17.5 kg
4 @ 20 kg or failure whichever comes first
if i fail on the 4s i will repeat the following week if not i will start with 15 for 10s and again pyramid up.
I also cycle the intensity of some exercises with intensity rising each week for a few weeks then dropping back down so the cycle can start again but at more intensity then at the same stage of the last cycle.
|