Pyramid Lower Body- how much weight do you use?

[amy_b]

Hi,
I just did PLB for the first time yesterday. I was surprised that I could use the same weight as Cathe on my first time through. I thought I wasn't going to be sore today, but my hamstrings are letting me know it was tough on them. I think it was those stability ball one-legged roll-ins that killed them! In a good way! }(

It seems that she generally used 30-35-40 for the weights on that. Have you found that you prefer to go heavier in order to get to exhaustion better?
Thanks!
Amy

 

[kathryn]

I haven't done it for a while, but I would go 5# heavier than Cathe on most exercises. I also put a bit longer pause between sets (just take the time I need to change weights without rushing...I don't try to keep up with the pace of Cathe and the crew).

Those stability ball ham exercises are really effective!

 

[run4fun]

Hi Amy,

I go heavier than Cathe does. I have an odd weight barbell (17 lbs). I usually lift 37/42/47. I can go heavier with the squats, but usually don't because I start to get bulky.
I love this workout and those ball exercises are tuff.

Beverly

 

[scm]

I use the same weight as Cathe. However, with the deadlifts, I usually dont pyramid down, I'll keep the same weight (40lbs) for the last two sets. I love the stability ball work at the end!!
Susan C.M.

 

[catwoman]

I have to do less weight...at least for now. I doubt that I'll ever be able to use the same amount of weight Cathe uses, even though my legs are my strongest, most muscular feature. I think it's because I have a sprinter's body and sprinter's legs...something about how sprinters typically have slow-twitch muscle and marathoners have fast-twitch or something like that. It means that my muscles fatigue very rapidly. So, it doesn't take much weight for my legs to say "We've had enough."

On the flip side, it doesn't take much weight to build those leg muscles, either. I use far less weight than Cathe on those PLB exercises, but I can feel and see the difference right away. My thighs are as hard as rocks right now; and the first time I tried those hamstring lifts (where you're on your back and pressing your heel into the ball with the other leg in the air), I could barely do 3 reps because my hamstrings were so weak. Within 3 workouts, I was able to get those 3 reps to 3 sets...that's how quickly my leg muscles build.

Is that a blessing or curse? I don't know. I just wish I could be a long-distance runner...but that ain't gonna happen...not with these legs of mine. :-(

 

[NinjaMom]

I just did this one yesterday because it is in the January rotation and I used 30/40/50 for all except the leg presses. I don't do this one very often because I really don't like all the weight changing. I have done it with dumbbells but then my hands and arms get sooooo sore. However, I love the stability ball work. It really gets in there good.

JJ

 

[mogambo]

I do 20 lbs heavier than Cathe on everything. I don't know why, since normally I do the same or just a little more than Cathe, but this one, due to the low reps before each "break" is very easy to me.

 

[Imafitnessfreak]

I use 30/40/50 and I use dumbells. I didn't care for all the weight switching so that's why I grabbed the dumbells and I threw them on my shoulders (except for dead lifts) so the weights don't pull on my arms.

 

[amy_b]

Catwoman- I can totally relate to what you are saying! I was a sprinter in jr. high, high school and college and a gymnast as well. My coaches for track were really not sprinter specialists, but we did well in spite of them, so they left us alone. I also build muscle very easily and, like you, fatigue very quickly. Sometimes, I do NOT see HOW Cathe is doing so many darn squats! Its taken me a year of lifting to gain some endurance. I too, wish I were a distance runner and have been timing my mile run and 2 mile run. Still- NOT good- 6:50 or so for the mile and then I beat myself up because I can't get it down lower. My first 400 is usually pretty darn great.
Anyway, thanks to Cathe, I can see all 4 sections of my quads clearly and the hams are coming along, too. I'm weak there and I can feel it when I sprint- yikes!

Thanks to all of you for your notes. I may up my weights a bit for the quads or just leave them at the same as Cathe. My DOMS set in today and I'm actually very sore in the hams and butt.

Wonder what Hardcore will do?! >;-}

 

[gogigi]

45/50/55...This is one of my faves!
Angela:7