Principle "Pyramid" for muscle growth

Shakes a variety of different options and ways to change the power load during training at the gym. You can do this load is very light due to small scales and amount of work. Or you can make it incredibly difficult by increasing the severity and intensity. And it can be done not only with the help of weights, size (count of approaches) and intensity (rest between sets) but also through numerous training principles. Some of which directly influence the complexity of the load, and some indirect - through assistance in this case is not easy. Today I want to talk to you about one of these "helpers" who called the principle of a "pyramid". You will learn why this technique helps you grow muscle and strength. And as for their correct use it.

Pyramid Principle - it increase or decrease in the weight of the projectile each subsequent approach while reducing or increasing the number of repetitions.

Why increase WHY REDUCE?

  Consistent increase in operating weight from approach to approach gives us a warm up your muscles and mind, preparing the muscles to work hard in the latter approach. In this vein, the principle works as an indirect assistant. But if you'll lose weight on the approach to the approach, it gives us the opportunity to further deplete the muscles, injure and achieve greater growth in the recovery phase. In other words, you can immediately see two possible uses of the pyramid:

• At the beginning of - warm-up and training of the muscles
• At the end of - exhaustion and muscle injuries

 All true. In the first case, the failure - a rare visitor. At this point you are only willing to work hard in the following approaches. But in the second case, the failure - the working time, because the muscles are depleted marginal work, and you do not stop.

Accordingly PYRAMID is of several types, depending on the load changes:

• DIRECT PYRAMID + = Weight growing Replays fall
• Truncated pyramid P. = Direct + load without changes
• CONTACT PYRAMID + = Weight falls Replays grow

• COMPLETE PYRAMID + = DIRECT CONTACT ie first work you increase the weight in the exercise, and then, when tired, continue to work through its reduction.

• FULL truncated pyramid = DIRECT CONTACT + + truncation ie this version of the complete pyramid in which several approaches in the middle of the work is done with the same weight and reps. At the beginning of the weight increases, then it is not changed, then it falls.

I must say that in its pure form FULL truncated pyramid will not work because our muscles are tired. If you're after a warm-up (straight pyramid) take the maximum load (weight), it is unlikely that you will not make a long rest should be approached with the same weight or the same number of repetitions (you need for a truncated pyramid). If you work, then it means that either did not work was the most severe in the previous approach or rest too much (not typical for bodybuilding because it reduces the intensity required for muscle growth).

 All true. In the first case, the failure - a rare visitor. At this point you are only willing to work hard in the following approaches. But in the second case, the failure - the working time, because the muscles are depleted marginal work, and you do not stop.

Accordingly PYRAMID is of several types, depending on the load changes:

• DIRECT PYRAMID + = Weight growing Replays fall
• Truncated pyramid P. = Direct + load without changes
• CONTACT PYRAMID + = Weight falls Replays grow

• COMPLETE PYRAMID + = DIRECT CONTACT ie first work you increase the weight in the exercise, and then, when tired, continue to work through its reduction.

• FULL truncated pyramid = DIRECT CONTACT + + truncation ie this version of the complete pyramid in which several approaches in the middle of the work is done with the same weight and reps. At the beginning of the weight increases, then it is not changed, then it falls.

I must say that in its pure form FULL truncated pyramid will not work because our muscles are tired. If you're after a warm-up (straight pyramid) take the maximum load (weight), it is unlikely that you will not make a long rest should be approached with the same weight or the same number of repetitions (you need for a truncated pyramid). If you work, then it means that either did not work was the most severe in the previous approach or rest too much (not typical for bodybuilding because it reduces the intensity required for muscle growth).

Truncated pyramid

During power operation occurs resynthesis of energy through anaerobic glycolysis. This reaction is not possible without the formation of lactic acid that burns your muscles the more, the longer approach (the more repetitions). One of the features of acidification of muscles during training is that lactic acid reduces the ability of muscles to use ATP. That's why the less you rest between sets, the more you fall force in each succeeding. That's why lifters rest for a long time between sets. That's why the classic truncated pyramid is unlikely to succeed with bodybuilding training with short rest between sets.

Take our example zhimom rods lying. Ideally, a truncated pyramid for it should look like this:

• 60 X 12 repetitions kg (40% from 1 PM)
• 80 X 10 repetitions kg (55% from 1 PM)
• 8 X 100 kg of repetitions (70 1% from PM)
• 110 kg x 7 repetitions (75% from 1 PM)
• 120 kg x 6 repetitions (80% from 1 PM)
• 120 kg x 6 repetitions (80% from 1 PM)
• 120 kg x 6 repetitions (80% from 1 PM)

5th, 6th, 7th approach UNCHANGED: we work with the same weight in the same reps. Anyone who has experience training agree that in practice it is unlikely to succeed. Most likely the number of repetitions in the last two approaches will drop to 5 or even up to 3-4.

In practice, experienced athletes usually follow a certain "corridor repetitions" when entering the last 2-4 business approach. I personally, for example, using 6-8 reps. So if I happen consistently reducing repetitions 8-7-6 in their last three approaches with the same weight, then I'm not sorry, and I will say that this is also a truncated pyramid.

CONTACT PYRAMID

Losing weight of the projectile in each subsequent approach - it's one of my favorite versions of the pyramid. The basic version is recommended to reduce weight + Increase the number of repetitions. Personally, I do not always scrupulously adhere to such a concept. For me, the inverse pyramid - is primarily a reduction of the burden that is most logical to do with the weights on the bar. In other words, when I'm tired, I reduce the weight on the bar, but not always increase the number of repetitions in order to remain in a working range of repetitions. In the original, it is assumed that you are doing a warm-up (2-3 sets with light weights). After that, put on post its maximum weight and do the most difficult approach to failure. The following approaches you reduce weight and increase the number of repetitions because it is gradual muscle fatigue. Take for example our option with zhimom rod (at 1 PM = 150 kg). Reverse pyramid will look like this:

• warm-up approach
• warm-up approach
• warm-up approach
• 120 kg x 6 repetitions (80% from 1 PM)
• 110 kg x 7 repetitions (75% from 1 PM)
• 8 X 100 kg of repetitions (70 1% from PM)
• 80 X 10 repetitions kg (55% from 1 PM)
• 60 X 12 repetitions kg (40% from 1 PM)

There are different options. Quite possibly you force will remain better than those shown in this example. Then you will be able to reduce the STEP (the difference between the working weights). This is just an example, not a dogma. Meaning - to gradually reduce the burden to continue to deplete your muscles.

In my opinion CONTACT PYRAMID very important in bodybuilding because it promotes muscle growth more than FORCE. In this regard, for kachatsya it works even better than straight pyramid. Why?

The fact that different from BODYBUILDING LIFTING primarily by the fact that we train than force, and muscle RABOTSPOSOBNOST (deplete muscle)! Ie We need not so much strength as its ability to demonstrate an approach for the approach. In this regard, the inverse pyramid gives us more than a straight line. After all, we continue to ship ALREADY EXHAUSTED (not fresh in direct pyramid) MUSCLE! This is, in my opinion gives you more for muscle growth because it contributes to better adapt to long-term power load.

In bodybuilding, there are similar on the back PYRAMID reception, which is called drop weight (DROP-sets). Its essence is the same: lower operating weight in order to continue to work tired muscles. The only difference is that when the drop weight rest between sets is absent or minimal. While the reverse PYRAMID rest between sets is present. But the essence, as you see, is very similar. Both methods allow a deeper exhaust trained muscles.

 COMPLETE PYRAMID

Finally we come to my most favorite. You may have noticed in the examples of the reverse PYRAMID presence of warm-up approaches, from which we can not escape (cold muscle - the muscle is weak). Arose Do you have thoughts on this?

I immediately arose a simple idea: if we are in any case have to do 2-3 warm-up approach, Then why not make them more EFFEKTIVNYMII through direct PYRAMID before running back? In such hands, it turns out to gather all the advantages of both types of pyramids and workouts in one place. Actually I often do. Returning to the bench press, it would look like this:

• 60 X 12 repetitions kg (40% from 1 PM)
• 80 X 10 repetitions kg (55% from 1 PM)
• 8 X 100 kg of repetitions (70 1% from PM)
• 110 kg x 7 repetitions (75% from 1 PM)
• 120 kg x 6 repetitions (80% from 1 PM)
• 110 kg x 7 repetitions (75% from 1 PM)
• 8 X 100 kg of repetitions (70 1% from PM)
• 80 X 10 repetitions kg (55% from 1 PM)
• 60 X 12 repetitions kg (40% from 1 PM)

Here is an example of a truncated pyramid FULL:

• 60 X 12 repetitions kg (40% from 1 PM)
• 80 X 10 repetitions kg (55% from 1 PM)
• 8 X 100 kg of repetitions (70 1% from PM)
• 110 kg x 7 repetitions (75% from 1 PM)
• 120 kg x 6 repetitions (80% from 1 PM)
• 120 kg x 7 repetitions (80% from 1 PM)
• 120 kg x 6 repetitions (80% from 1 PM)
• 8 X 100 kg of repetitions (70 1% from PM)
• 80 X 10 repetitions kg (55% from 1 PM)
• 60 X 12 repetitions kg (40% from 1 PM)

Full pyramid gives us the advantages of direct and inverse pyramid with one hand. On the other hand greatly increases the number of sets performed in the exercise.

WHAT TO PYRAMID

  I would not advise beginners to use reverse or full pyramid. Why? Contact pyramid needs a very good workout, which suffers from the Cubs. In this regard, it is wiser to warm up in a straight pyramid (it also generates the correct technique). A full pyramid will require a lot of energy and reducing the body's resources, which are not for beginners (can be overtraining).

The lower the fitness of (novice) better work right pyramid. The more experience and muscle adaptation to the load (experienced and trained), the better it will work CONTACT pyramid.