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Pyramid Strength Training Program

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Pyramid power workout

If you are fortunate enough to have the correct somatotype for developing muscle like a mesomorph does then it will more than likely be a year before you reach your first plateau in your training. It is something that happens to all bodybuilders, beginners, intermediate and advanced.

There are many different ways to deal with this dreaded plateau and they range from innovative and well-proven methods from forced reps to simply taking a week off and starting again. But something that has been a very effective way of breaking through these sticking points is pyramid strength training.

The problem with most pyramids is they are "pre-fatigue" based. Meaning starting with a high rep (12 or 16) and ending with the low strength building bread and butter range (4-7). Because of this, the heavy compound lifts are sacrificed. This routine works from the ground up to deliver rep ranges that yield results in the three most important aspects of bodybuilding.

The way that you split the routine and the days that you rest are vitally important and below you will see options that you can choose from ranging from a three day split routine to a five day split routine.

Exercise Sets Reps Back
Deadlift 4 6, 8, 10, 14
Pullups superset w/Lat Pull down 3 Max / 8, 10, 14
Dumbbell Row 3 4, 8, 12
Legs
Exercise Sets Reps
Squat 4 4, 8, 12, 20
Stiff Leg Deadlift 3 6, 8, 10
Leg Extension 4 12, 8, 6, 12
Chest
Exercise Sets Reps
Bench Press 4 6, 8, 10, 14
Incline or Decline Bench Press 4 6, 8, 10, 14
Pec Dec or Cable Crossovers 3 8, 10, 14
Biceps
Exercise Sets Reps
Barbell Curl 3 6, 8, 14
Hammer Curl 3 8, 10, 12
Preacher Curl 3 8, 10, 12
Triceps
Exercise Sets Reps
Incline Skullcrusher 3 6, 8, 10
Two Arm Seated Dumbbell Extension 4 6, 8, 10, 12
Reverse Grip Tricep Pulldown 3 6, 10, 14
Shoulders
Exercise Sets Reps
Arnold Dumbbell Press 4 6, 8, 10, 12
Cable or Dumbbell Lateral Raise 3 8, 11, 14
Bent Over Reverse Dumbbell Flyes 3 8, 12, 14
Traps
Exercise Sets Reps
Behind the Back Barbell Shrug 3 8, 12, 14
Calves
Exercise Sets Reps
45 Degree Calf Raise 3 8, 12, 14

If you have a muscle group in mind you would like to bring up to speed, start the split off with it! For example, if you want bigger arms here is what you would do:

Monday - Biceps & Triceps
Tuesday - Off
Wednesday - Legs
Thursday - Back
Friday - Chest & Shoulders
Saturday - Off
Sunday - Off

Remember, rest is the key to gains! Surround your weakest points with rest days!


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