Author	Message
Motivation Lift, Eat, Rest, Grow Posts: 302 Registered: Mar 2011    Posted June 20th, 2011 10:15 PM   IP              What is a pyramid? Glad you asked. Simply pick several exercises. My latest pyramid routine used the following, in this order; Regular squat Plea squat Lunge Calf raise Push up w/push up stands Pull up or chin up Dip Hanging crunch Now what you do is perform 1 of each exercise with good form. When you have completed each for 1 rep, you repeat and do 2 of each, and then 3 of each and on up to your target number. Once you've reached your target, you then begin down the pyramid by decreasing the number of reps in each set. A pyramid of 1 - 5 - 1 would look like this; 1-2-3-4-5-4-3-2-1 for a total of 25 of each exercise. Going 1-10-1 would = 100. 1-20-1 would equal 400 of each. My personal best so far is 1-17-1. This is a great program as it has built in a natural warm up and a cool down. You work throughout various rep ranges and it has a pre-exhaust as well. Give it a try. (Edited by Motivation) Body building isn't everything...its just that being small, weak and puny really sucks! Stats: Age 46, Hgt 6', Wgt 180 lbs PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs My Log Remember somewhere out there a little Chinese girl is warming up with your max!
casper Senior Member Posts: 61 Registered: Mar 2011    Posted June 22nd, 2011 06:56 PM   IP              What's a Plea squat? I've never heard of them before, I do like the idea of the pyramid though, that could be quite a workout.
Motivation Lift, Eat, Rest, Grow Posts: 302 Registered: Mar 2011    Posted June 22nd, 2011 07:02 PM   IP              A plea squat is where your feet are pointed out to the side. First video on the page Let the pain begin! Body building isn't everything...its just that being small, weak and puny really sucks! Stats: Age 46, Hgt 6', Wgt 180 lbs PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs My Log Remember somewhere out there a little Chinese girl is warming up with your max!
Motivation Lift, Eat, Rest, Grow Posts: 302 Registered: Mar 2011    Posted August 19th, 2011 01:33 PM   IP              I'd like to make this thread a 'challenge' thread for anyone that wants to participate. I plan on during my 'power 8 pyramid' once or twice a week depending on my work schedule. My goal is 1 - 20 - 1. I could use the motivation If you start doing a pyramid, post what your exercises are, your goal and where you're at in the process. I started today and did a 1 - 5 - 1 of my power 8 (listed above). The squats, plea squats, calf raise and hanging crunch are with a military 4-count so the actual rep number on those is doubled. Anyone else up for the challenge? Post it and let's git er done! Body building isn't everything...its just that being small, weak and puny really sucks! Stats: Age 46, Hgt 6', Wgt 180 lbs PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs My Log Remember somewhere out there a little Chinese girl is warming up with your max!
Kong Soo Do Aus Sixth Dan Posts: 267 Registered: Mar 2011    Posted August 21st, 2011 12:13 AM   IP              Ok this looks good for me can use body weight exercises so good for the road about to travel so good for me National Korea Martial Arts www.koreamartialarts.org
Motivation Lift, Eat, Rest, Grow Posts: 302 Registered: Mar 2011    Posted August 24th, 2011 01:24 PM   IP              1 - 5 - 1 on the power 8 for me today! Body building isn't everything...its just that being small, weak and puny really sucks! Stats: Age 46, Hgt 6', Wgt 180 lbs PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs My Log Remember somewhere out there a little Chinese girl is warming up with your max!
Motivation Lift, Eat, Rest, Grow Posts: 302 Registered: Mar 2011    Posted August 25th, 2011 11:17 AM   IP              Also keep in mind that you can really adjust the types of exercises used in the Pyramid. For example, for the martial artist, you can add various types of kicks on your squats i.e. do a squat and then do a kick at the top. This adds a huge cardio element to the squats on top of what they already do. If you want to add weights, it's really simple. Figure out what movements you want to do and then do about 50% of your 1RM (one rep max). Keep it light because your doing a LOT of reps. Since it has a pre-exhaust built in as well as different rep ranges you'll really be taxing the muscle fibers. Keep it fresh and interesting! Body building isn't everything...its just that being small, weak and puny really sucks! Stats: Age 46, Hgt 6', Wgt 180 lbs PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs My Log Remember somewhere out there a little Chinese girl is warming up with your max!
Kong Soo Do Aus Sixth Dan Posts: 267 Registered: Mar 2011    Posted September 1st, 2011 10:00 PM   IP              Great!! National Korea Martial Arts www.koreamartialarts.org
Motivation Lift, Eat, Rest, Grow Posts: 302 Registered: Mar 2011    Posted September 2nd, 2011 01:03 PM   IP              Today 1 - 5 - 1 This week was rough with some stomach troubles and loss of sleep. Body building isn't everything...its just that being small, weak and puny really sucks! Stats: Age 46, Hgt 6', Wgt 180 lbs PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs My Log Remember somewhere out there a little Chinese girl is warming up with your max!
Motivation Lift, Eat, Rest, Grow Posts: 302 Registered: Mar 2011    Posted September 10th, 2011 03:28 PM   IP              Didn't get the chance to do the pyramid this week due to more work on the house. Looking for either Mon or Tues and looking to get in a 1 - 6 - 1. Body building isn't everything...its just that being small, weak and puny really sucks! Stats: Age 46, Hgt 6', Wgt 180 lbs PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs My Log Remember somewhere out there a little Chinese girl is warming up with your max!
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