Full Pyramid and Supersetting Between Muscle Groups
- Thread starter Seabush
- Start date
>I second that!
An example could be as follows:
Round 1
Set 1 - 16 Reps - Barbell Curls, Triceps Extensions
Set 2 - 8 Reps - Barbell Curls, Triceps Extensions
Set 3 - 4 Reps - Barbell Curls, Triceps Extensions
Set 4 - 8 Reps - Barbell Curls, Triceps Extensions
Set 5 - 16 Reps - Barbell Curls, Triceps Extensions
Round 2
Set 1 - 16 Reps - Hammer Curls, Triceps Kickbacks
Set 2 - 8 Reps - Hammer Curls, Triceps Kickbacks
Set 3 - 4 Reps - Hammer Curls, Triceps Kickbacks
Set 4 - 8 Reps - Hammer Curls, Triceps Kickbacks
Set 5 - 16 Reps - Hammer Curls, Triceps Kickbacks
There would be earlier rounds for Legs/Glutes, Back/Shoulders, Chest/Abs would be last.
I've never seen anything like this on the market. I think it allows for maximum strength.
Crystal
An example could be as follows:
Round 1
Set 1 - 16 Reps - Barbell Curls, Triceps Extensions
Set 2 - 8 Reps - Barbell Curls, Triceps Extensions
Set 3 - 4 Reps - Barbell Curls, Triceps Extensions
Set 4 - 8 Reps - Barbell Curls, Triceps Extensions
Set 5 - 16 Reps - Barbell Curls, Triceps Extensions
Round 2
Set 1 - 16 Reps - Hammer Curls, Triceps Kickbacks
Set 2 - 8 Reps - Hammer Curls, Triceps Kickbacks
Set 3 - 4 Reps - Hammer Curls, Triceps Kickbacks
Set 4 - 8 Reps - Hammer Curls, Triceps Kickbacks
Set 5 - 16 Reps - Hammer Curls, Triceps Kickbacks
There would be earlier rounds for Legs/Glutes, Back/Shoulders, Chest/Abs would be last.
I've never seen anything like this on the market. I think it allows for maximum strength.
Crystal
Sheilaraecote
Cathlete
I would be interested in this too!
I will definitely preorder!
Sheila C.
I will definitely preorder!
Sheila C.
Here's a little more detail of what I'm talking about.
5-Minute Warmup
Legs/Glutes
Round 1
Set 1 - 16 Reps - Plie Squats (25#), Deadlifts (25#)
Set 2 - 8 Reps - Plie Squats (35#), Deadlifts (35#)
Set 3 - 4 Reps - Plie Squats (45#), Deadlifts (45#)
Set 4 - 8 Reps - Plie Squats (35#), Deadlifts (35#)
Set 5 - 16 Reps - Plie Squats (25#), Deadlifts (25#)
Round 2
Set 1 - 16 Reps - Lunge (20#), Leg Press (20#)
Set 2 - 8 Reps - Lunge (30#), Leg Press (30#)
Set 3 - 4 Reps - Lunge (40#), Leg Press (40#)
Set 4 - 8 Reps - Lunge (30#), Leg Press (30#)
Set 5 - 16 Reps - Lunge (20#), Leg Press (20#)
Back/Shoulders
Round 3
Set 1 - 16 Reps - Shoulder Press (12#), Bent-Over Row (#12)
Set 2 - 8 Reps - Shoulder Press (15#), Bent-Over Row (#15)
Set 3 - 4 Reps - Shoulder Press (20#), Bent-Over Row (#20)
Set 4 - 8 Reps - Shoulder Press (15#), Bent-Over Row (#15)
Set 5 - 16 Reps - Shoulder Press (12#), Bent-Over Row (#12)
Round 4
Set 1 - 16 Reps - Pullovers (15#), Rotator Cuff (#3)
Set 1 - 8 Reps - Pullovers (20#), Rotator Cuff (#5)
Set 1 - 4 Reps - Pullovers (25#), Rotator Cuff (#7)
Set 1 - 8 Reps - Pullovers (20#), Rotator Cuff (#5)
Set 1 - 16 Reps - Pullovers (15#), Rotator Cuff (#3)
Biceps/Triceps
Round 5
Set 1 - 16 Reps - Barbell Curls (25#), Triceps Extensions (12#)
Set 2 - 8 Reps - Barbell Curls (30#), Triceps Extensions (20#)
Set 3 - 4 Reps - Barbell Curls (40#), Triceps Extensions (30#)
Set 4 - 8 Reps - Barbell Curls (30#), Triceps Extensions (20#)
Set 5 - 16 Reps - Barbell Curls (25#), Triceps Extensions (12#)
Round 6
Set 1 - 16 Reps - Hammer Curls (12#), Triceps Kickbacks (5#)
Set 2 - 8 Reps - Hammer Curls (15#), Triceps Kickbacks (7#)
Set 3 - 4 Reps - Hammer Curls(20#), Triceps Kickbacks (9#)
Set 4 - 8 Reps - Hammer Curls (15#), Triceps Kickbacks (7#)
Set 5 - 16 Reps - Hammer Curls (12#), Triceps Kickbacks (5#)
Chest/Abs/Low Back
Round 7
Set 1 - 16 Reps - Chest Press (25#), 20 Crunches
Set 2 - 8 Reps - Chest Press (35#), 20 Right Side Oblique Crunches
Set 3 - 4 Reps - Chest Press (50#), 20 Left Side Oblique Crunches
Set 4 - 8 Reps - Chest Press (35#), 20 Reverse Crunches
Set 5 - 16 Reps - Chest Press (25#), 20 Dead Bugs
Round 8
Set 1 - 16 Reps - Modified Pushups, 20 Cat and Camel
Set 2 - 8 Reps - Full Pushups, 20 Lying Prone Extensions
Set 3 - 4 Reps - Triceps Pushups, 20 Back Extensions
Set 4 - 8 Reps - Full Pushups, 20 Hip Extensions
Set 5 - 16 Reps - Modified Pushups, 20 Supermans
Note: Rounds 7 and 8 might not be the degree of ab work some like. However, I added a low back section as I believe it is an area that doesn't receive much attention in exercise videos.
5-Minute Stretch/Cool-down
5-Minute Warmup
Legs/Glutes
Round 1
Set 1 - 16 Reps - Plie Squats (25#), Deadlifts (25#)
Set 2 - 8 Reps - Plie Squats (35#), Deadlifts (35#)
Set 3 - 4 Reps - Plie Squats (45#), Deadlifts (45#)
Set 4 - 8 Reps - Plie Squats (35#), Deadlifts (35#)
Set 5 - 16 Reps - Plie Squats (25#), Deadlifts (25#)
Round 2
Set 1 - 16 Reps - Lunge (20#), Leg Press (20#)
Set 2 - 8 Reps - Lunge (30#), Leg Press (30#)
Set 3 - 4 Reps - Lunge (40#), Leg Press (40#)
Set 4 - 8 Reps - Lunge (30#), Leg Press (30#)
Set 5 - 16 Reps - Lunge (20#), Leg Press (20#)
Back/Shoulders
Round 3
Set 1 - 16 Reps - Shoulder Press (12#), Bent-Over Row (#12)
Set 2 - 8 Reps - Shoulder Press (15#), Bent-Over Row (#15)
Set 3 - 4 Reps - Shoulder Press (20#), Bent-Over Row (#20)
Set 4 - 8 Reps - Shoulder Press (15#), Bent-Over Row (#15)
Set 5 - 16 Reps - Shoulder Press (12#), Bent-Over Row (#12)
Round 4
Set 1 - 16 Reps - Pullovers (15#), Rotator Cuff (#3)
Set 1 - 8 Reps - Pullovers (20#), Rotator Cuff (#5)
Set 1 - 4 Reps - Pullovers (25#), Rotator Cuff (#7)
Set 1 - 8 Reps - Pullovers (20#), Rotator Cuff (#5)
Set 1 - 16 Reps - Pullovers (15#), Rotator Cuff (#3)
Biceps/Triceps
Round 5
Set 1 - 16 Reps - Barbell Curls (25#), Triceps Extensions (12#)
Set 2 - 8 Reps - Barbell Curls (30#), Triceps Extensions (20#)
Set 3 - 4 Reps - Barbell Curls (40#), Triceps Extensions (30#)
Set 4 - 8 Reps - Barbell Curls (30#), Triceps Extensions (20#)
Set 5 - 16 Reps - Barbell Curls (25#), Triceps Extensions (12#)
Round 6
Set 1 - 16 Reps - Hammer Curls (12#), Triceps Kickbacks (5#)
Set 2 - 8 Reps - Hammer Curls (15#), Triceps Kickbacks (7#)
Set 3 - 4 Reps - Hammer Curls(20#), Triceps Kickbacks (9#)
Set 4 - 8 Reps - Hammer Curls (15#), Triceps Kickbacks (7#)
Set 5 - 16 Reps - Hammer Curls (12#), Triceps Kickbacks (5#)
Chest/Abs/Low Back
Round 7
Set 1 - 16 Reps - Chest Press (25#), 20 Crunches
Set 2 - 8 Reps - Chest Press (35#), 20 Right Side Oblique Crunches
Set 3 - 4 Reps - Chest Press (50#), 20 Left Side Oblique Crunches
Set 4 - 8 Reps - Chest Press (35#), 20 Reverse Crunches
Set 5 - 16 Reps - Chest Press (25#), 20 Dead Bugs
Round 8
Set 1 - 16 Reps - Modified Pushups, 20 Cat and Camel
Set 2 - 8 Reps - Full Pushups, 20 Lying Prone Extensions
Set 3 - 4 Reps - Triceps Pushups, 20 Back Extensions
Set 4 - 8 Reps - Full Pushups, 20 Hip Extensions
Set 5 - 16 Reps - Modified Pushups, 20 Supermans
Note: Rounds 7 and 8 might not be the degree of ab work some like. However, I added a low back section as I believe it is an area that doesn't receive much attention in exercise videos.
5-Minute Stretch/Cool-down
I think this is a fantastic idea! I think the reason I get such good results with Pyramid UB is because of the pyramids as well as the supersets. Most workouts don't combine those 2 principles. I like your twist on it! Cathe -- please, please, please do something like this is in the next round of videos!!!!
Shonie
Shonie
>I think this is a fantastic idea! I think the reason I get
>such good results with Pyramid UB is because of the pyramids
>as well as the supersets. Most workouts don't combine those 2
>principles. I like your twist on it! Cathe -- please,
>please, please do something like this is in the next round of
>videos!!!!
>
>Shonie
I think something like this would make for a great workout. I prefer to pair opposing muscle groups. I think it allows you to lift heavier as your muscles aren't constantly at work.
Crystal
>such good results with Pyramid UB is because of the pyramids
>as well as the supersets. Most workouts don't combine those 2
>principles. I like your twist on it! Cathe -- please,
>please, please do something like this is in the next round of
>videos!!!!
>
>Shonie
I think something like this would make for a great workout. I prefer to pair opposing muscle groups. I think it allows you to lift heavier as your muscles aren't constantly at work.
Crystal
Wow! Crystal, that is a wonderful sequence! I like it so much, I am printing it for my workout book. 
Cathe, this is a wonderful idea. Use it, please. Oh, and don't go too fast on the reps. I really don't do PUB because it is too fast. You know, the picking up and dropping of the weights in between sets.
Blessings from our home to yours...Runathon http://www.handykult.de/plaudersmilies.de/lach.gif[/img]
Cathe, this is a wonderful idea. Use it, please. Oh, and don't go too fast on the reps. I really don't do PUB because it is too fast. You know, the picking up and dropping of the weights in between sets.
Blessings from our home to yours...Runathon http://www.handykult.de/plaudersmilies.de/lach.gif[/img]
>Wow! Crystal, that is a wonderful sequence! I like it so
>much, I am printing it for my workout book.
>
>Cathe, this is a wonderful idea. Use it, please. Oh, and
>don't go too fast on the reps. I really don't do PUB because
>it is too fast. You know, the picking up and dropping of the
>weights in between sets.
>
>Blessings from our home to yours...Runathon
>http://www.handykult.de/plaudersmilies.de/lach.gif[/img]
I created a modified/superset/pyramid down rotation too. I think it's more time-efficient. Here's what it looks like.
Legs/Glutes
Round 1
Set 1 - 4 Reps - Plie Squats (45#), Deadlifts (45#)
Set 2 - 8 Reps - Plie Squats (35#), Deadlifts (35#)
Set 3 - 12 Reps - Plie Squats (25#), Deadlifts (25#)
Round 2
Set 1 - 4 Reps - Static Lunge (45#), Leg Press (45#)
Set 2 - 8 Reps - Static Lunge (35#), Leg Press (35#)
Set 3 - 12 Reps - Static Lunge (25#), Leg Press (25#)
Round 3
Calf/Shin
Set 1 - 4 Reps - Calf Raises, (20#), Toe Raises
Set 2 - 8 Reps - Calf Raises (15#), Toe Raises
Set 3 - 12 Reps - Calf Raises (12#), Toe Raises
Back/Shoulders
Round 1
Set 1 - 4 Reps - Shoulder Press (40#), Bent-Over Row (#40)
Set 2 - 8 Reps - Shoulder Press (30#), Bent-Over Row (#30)
Set 3- 12 Reps - Shoulder Press (20#), Bent-Over Row (#20)
Round 2
Set 1 - 4 Reps - Pullovers (30#), Rotator Cuff (#7)
Set 2 - 8 Reps - Pullovers (25#), Rotator Cuff (#5)
Set 3 - 12 Reps - Pullovers (20#), Rotator Cuff (#3)
Biceps/Triceps
Round 3
Set 1 - 4 Reps - Barbell Curls (35#), Triceps Extensions (30#)
Set 2 - 8 Reps - Barbell Curls (30#), Triceps Extensions (25#)
Set 3 - 12 Reps - Barbell Curls (25#), Triceps Extensions (20#)
Round 4
Set 1 - 4 Reps - Hammer Curls (20#), Triceps Kickbacks (9#)
Set 2 - 8 Reps - Hammer Curls (15#), Triceps Kickbacks (7#)
Set 3 - 12 Reps - Hammer Curls (12#), Triceps Kickbacks (5#)
Chest/Abs/Low Back
Round 1
Set 1 - 4 Reps - Chest Press (50#), 25 Left Side Oblique Crunches
Set 2 - 8 Reps - Chest Press (35#), 25 Right Side Oblique Crunches
Set 3 - 12 Reps - Chest Press (25#), 25 Crunches/25 Reverse Crunches
Round 2
Set 1 - 4 Reps - Triceps Pushups, 25 Back Extensions, 25 arm lifts
Set 2 - 8 Reps - Full Pushups, 25 Lying Prone Extensions
Set 3 - 12 Reps - Modified Pushups, 25 Cat and Camel
>much, I am printing it for my workout book.
>
>Cathe, this is a wonderful idea. Use it, please. Oh, and
>don't go too fast on the reps. I really don't do PUB because
>it is too fast. You know, the picking up and dropping of the
>weights in between sets.
>
>Blessings from our home to yours...Runathon
>http://www.handykult.de/plaudersmilies.de/lach.gif[/img]
I created a modified/superset/pyramid down rotation too. I think it's more time-efficient. Here's what it looks like.
Legs/Glutes
Round 1
Set 1 - 4 Reps - Plie Squats (45#), Deadlifts (45#)
Set 2 - 8 Reps - Plie Squats (35#), Deadlifts (35#)
Set 3 - 12 Reps - Plie Squats (25#), Deadlifts (25#)
Round 2
Set 1 - 4 Reps - Static Lunge (45#), Leg Press (45#)
Set 2 - 8 Reps - Static Lunge (35#), Leg Press (35#)
Set 3 - 12 Reps - Static Lunge (25#), Leg Press (25#)
Round 3
Calf/Shin
Set 1 - 4 Reps - Calf Raises, (20#), Toe Raises
Set 2 - 8 Reps - Calf Raises (15#), Toe Raises
Set 3 - 12 Reps - Calf Raises (12#), Toe Raises
Back/Shoulders
Round 1
Set 1 - 4 Reps - Shoulder Press (40#), Bent-Over Row (#40)
Set 2 - 8 Reps - Shoulder Press (30#), Bent-Over Row (#30)
Set 3- 12 Reps - Shoulder Press (20#), Bent-Over Row (#20)
Round 2
Set 1 - 4 Reps - Pullovers (30#), Rotator Cuff (#7)
Set 2 - 8 Reps - Pullovers (25#), Rotator Cuff (#5)
Set 3 - 12 Reps - Pullovers (20#), Rotator Cuff (#3)
Biceps/Triceps
Round 3
Set 1 - 4 Reps - Barbell Curls (35#), Triceps Extensions (30#)
Set 2 - 8 Reps - Barbell Curls (30#), Triceps Extensions (25#)
Set 3 - 12 Reps - Barbell Curls (25#), Triceps Extensions (20#)
Round 4
Set 1 - 4 Reps - Hammer Curls (20#), Triceps Kickbacks (9#)
Set 2 - 8 Reps - Hammer Curls (15#), Triceps Kickbacks (7#)
Set 3 - 12 Reps - Hammer Curls (12#), Triceps Kickbacks (5#)
Chest/Abs/Low Back
Round 1
Set 1 - 4 Reps - Chest Press (50#), 25 Left Side Oblique Crunches
Set 2 - 8 Reps - Chest Press (35#), 25 Right Side Oblique Crunches
Set 3 - 12 Reps - Chest Press (25#), 25 Crunches/25 Reverse Crunches
Round 2
Set 1 - 4 Reps - Triceps Pushups, 25 Back Extensions, 25 arm lifts
Set 2 - 8 Reps - Full Pushups, 25 Lying Prone Extensions
Set 3 - 12 Reps - Modified Pushups, 25 Cat and Camel
kathryn
Cathlete
After getting back to PUB and PLB recently, I'd like to add that I'd like to see a pyramid workout with longer breaks between exercises, which would allow for heavier weights and sufficient recovery. PLB especially feels like it's rushed to the point of compromising safety and bar-handling form if you follow it as is (I can't change my weight plates that fast, so I take the time I need, as well as a bit more at times to allow for a bit more recovery...sure, I could do that in "PUB/PLB II", but I'd rather have it built in!)
>After getting back to PUB and PLB recently, I'd like to add
>that I'd like to see a pyramid workout with longer breaks
>between exercises, which would allow for heavier weights and
>sufficient recovery. PLB especially feels like it's rushed to
>the point of compromising safety and bar-handling form if you
>follow it as is (I can't change my weight plates that fast, so
>I take the time I need, as well as a bit more at times to
>allow for a bit more recovery...sure, I could do that in
>"PUB/PLB II", but I'd rather have it built in!)
This was the biggest complaint I have with the Pyramid series. I've never been able lift heavier with the current structure because are constantly working the same muscles without rests. If you work opposing muscle groups, you get that rest you need and can lift heavier during the next pairing.
Crystal
>that I'd like to see a pyramid workout with longer breaks
>between exercises, which would allow for heavier weights and
>sufficient recovery. PLB especially feels like it's rushed to
>the point of compromising safety and bar-handling form if you
>follow it as is (I can't change my weight plates that fast, so
>I take the time I need, as well as a bit more at times to
>allow for a bit more recovery...sure, I could do that in
>"PUB/PLB II", but I'd rather have it built in!)
This was the biggest complaint I have with the Pyramid series. I've never been able lift heavier with the current structure because are constantly working the same muscles without rests. If you work opposing muscle groups, you get that rest you need and can lift heavier during the next pairing.
Crystal