Pyramid Training for Strength and Stamina

Whether you’re looking for a way to bust through training plateaus or you’re trying to build up strength to master heavier lifts, pyramid training is an excellent strength and stamina builder.

Pyramid Training for Strength and StaminaAs hard as it may be to abandon your regular training program, the benefits you’ll gain from pyramid training over a period of 14 days will propel you to the next level and you’ll come back stronger than ever before.

This particular pyramid training program will help you build strength to master heavier lifts. This strength-building routine uses only body weight, so there’s no fussing with weight plate changes or equipment. With a bodybuilding pyramid, you will increase your weight and drop your reps with each step up the pyramid. In this stamina-building pyramid, you will increase the number of sets while maintaining the amount of weight. This program also helps you perfect your technique.

Perform this pyramid for 10 days and rest for 3 or 4 full days, then return to your regular routine. You will find that your lifting power increases immensely and that plateau you were worried about is now history.

There are two things you need to consider with pyramid training – nutrition and overtraining. This workout requires a lot of energy and with the added cardio component will burn fat at an accelerated rate. So, make sure to prep your workout with a protein shake beforehand and a workout primer for energy and focus. Add in some arginine to combat muscular fatigue and to help with recovery. Supplementing with BCAAs is also a good idea to elevate your recovery time and avoid overuse injuries. If you’re already trying to lose weight, add a fat burner to your supplement regimen and watch the fat melt away over the next two ten days. Don’t forget to replenish your body with much-needed protein within 45 minutes of your training. A good protein shake ought to do it.

The other thing to watch is overtraining. Do not be tempted to sneak in a few bench presses or leg exercises along the way or think that the 3-4 days of recovery are just a waste of your time. You’ve already acknowledged that you’re plateau-ing, so now’s the time to step back and let your muscles recoup. Listen to your body and if you feel that the repetitive motion is too much, then you should switch the training. Create another pyramid for days 2, 4 and 6, using different compound exercises and muscle groups and save this workout for days 1, 3, 5, and 7.

This pyramid is made up of four exercises – pull-ups, push-ups, dips and sit-ups. We’re working with a six-step ascending and descending pyramid. Each step of the pyramid acts as a set and you can take as much as 30 seconds in between each step/set to recover before advancing.

Once you’ve completed one whole pyramid, you will perform 3 X 30-second sprints before catching your breath and starting the pyramid over again. One complete pyramid is considered a circuit and your goal is to perform 3 circuits, ending with 30-second sprints. Make sure you spend at the very least 10 minutes cooling down and stretching. In fact, on your 3-4 days off, it would be advisable to engage in some deep stretching, massage or foam roller therapy to really pamper those muscles and set yourself up for the next round of your training.

Upper Body Strength-Building Pyramid Workout

Ascending

  • Step 1 = 1 pull-up, 2 push-ups, 2 dips, 3 sit-ups
  • Rest 30 seconds
  • Step 2 = 2 pull-ups, 4 push-ups, 4 dips, 6 sit-ups
  • Rest 30 seconds
  • Step 3 = 3 pull-ups, 6 push-ups, 6 dips, 9 sit-ups
  • Rest 30 seconds
  • Step 4 = 4 pull-ups, 8 push-ups, 8 dips, 12 sit-ups
  • Rest 30 seconds
  • Step 5 = 5 pull-ups, 10 push-ups, 10 dips, 15 sit-ups
  • Rest 30 seconds
  • Step 6 = 6 pull-ups, 12 push-ups, 12 dips, 18 sit-ups
  • Rest 30 seconds

Descending

  • Step 5 = 5 pull-ups, 10 push-ups, 10 dips, 15 sit-ups
  • Rest 30 seconds
  • Step 4 = 4 pull-ups, 8 push-ups, 8 dips, 12 sit-ups
  • Rest 30 seconds
  • Step 3 = 3 pull-ups, 6 push-ups, 6 dips, 9 sit-ups
  • Rest 30 seconds
  • Step 2 = 2 pull-ups, 4 push-ups, 4 dips, 6 sit-ups
  • Rest 30 seconds
  • Step 1 = 1 pull-up, 2 push-ups, 2 dips, 3 sit-ups
  • Rest 30 seconds

Active Recovery

  • Sprints – 3 X 30-seconds
  • Rest 1 – 3 minutes

Repeat 2 more times from the beginning.

If you’re worried that your legs are missing out, add Smith Machine squats to the mix. It’s a good idea to use the machine here instead of going with barbell or dumbbell squats, as you’ll be a bit wobbly and need the extra support. Make sure you keep well-hydrated throughout this program.

Originally published @ FITLODE.COM

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