Build pyramids Muscle fibres grow and gain strength by contracting against heavy resistance. In an ideal world you would lift the maximum weight you could handle eight times for a number of sets, without warm-up, to build size and strength. But in the real world all this would do is injure you. That’s where pyramiding comes in. Start with about 60 per cent of the maximum amount you could lift for one rep, and do 15 reps. Then increase the weight and decrease the reps to 10-12. Finally, add weight to about 80 per cent of your max and do 5-6 reps. This allows you to handle heavy weights after warming up, maximising the benefits and minimising the risks of injury.
Posted on: Tue, 18 Jun 2013 07:39:18 +0000
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