An Egyptian pyramid may be a wonder of the world, but pyramid training remains a mystery to many bodybuilders as well. Pyramid training involves changing weight to trigger a specific muscle fiber recruitment. Those who are extremely picky about their methods will end up being richly rewarded while others struggle aimlessly through arbitrary sentences and repetitions.
CLIMBER NEED MOUNTAINS
A bodybuilder is like a climber: he has to be challenged every day. That is why pyramid training is part of his repertoire.
But what exactly are these challenges?
Let's take a look at the four most popular pyramid schemes:
1.) The triangle.
The term pyramid refers first and foremost to the fundamental increase and decrease in weight that one uses in each set of an exercise. Pyramid training is all about doing certain repetitions with certain weights. It must be guaranteed that every sentence is a real sentence and not a shot in the dark. One of the most basic shapes is the pointed pyramid. Here you start with two to three warm-up sets with a relatively light weight, before you do increasingly difficult sets and finally one set to failure. Then the weight is gradually reduced as the number of repetitions increases again. The concept is simple: you can stand in front of the dumbbell rack and estimate how you are going to attack the muscle group. And the warm-up sets will prevent injuries. The increasingly higher weights mean that the muscles are filled with water and blood like a sponge and can also be tensed more easily.
2.) With the beginning at the top.
Here it starts with the top of the pyramid, that is, with the heaviest sentence. After a few warm-up sets, the hardest set of the day is actually your first set. Generally known as the Oxford method, you only train the second half of the triangle, with the number of repetitions always the same. This allows you to reach failure with more weight than what you would otherwise have worked your way to. As you get more exhausted with each set, decrease the weight a little so that you can still do the prescribed number of reps.
3.) Reverse order for growth.
If you turn the pyramid upside down so that the tip is pointing down, you are doing inverted pyramid training. Here you start with a heavy weight, then decrease it, then gradually increase it again. This technique is brutal in that you have to tackle the heavy weight twice, doing both heavy and light sets on the second round. The aim is to use the stored energy to tackle the most difficult task first, instead of reaching the maximum weight with exhausted or almost exhausted muscles.
4.) The rack in action.
Finally, the popular rack pyramid. Named after the dumbbell rack, you start with very light dumbbells, the weights of which you increase in the smallest possible steps until you can only manage one repetition. If you want to train more intensely afterwards, work through the rack in reverse order and complete as many repetitions as possible for each level.
Finally, a tip.
Führen Sie ein Trainingsprotokoll. Denn es ist äußerst hilfreich, die Fortschritte messen zu können, indem man sich ein Workout noch einmal anschaut, um zu sehen, wo der eine Satz begann und der andere aufhörte. Uns ist klar, dass dieser methodische Ansatz für so etwas Einfaches wie das Bizepstraining vielleicht etwas zu viel des Guten ist. Aber es geht nur darum, dass Sie die nächste Trainingsstufe erreichen und beim Pyramidentraining geht es allein um diese nächste Stufe. Sind Sie entschlossen genug, Ihre eigene Pyramide zu bauen?
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