PLB

[tygra]

Hi,

Cathe uses 25-30-35 and 30-35-40 - should I follow that or is it okay that my increase (due to the way my bar and plates work) okay that I do 32.6 - 50.4 - 60 ? I want to make sure I'm not over doing this workout?

Thoughts? Just do what works for you?

Have to admit, I'm at the end of Strong like a Bull rotation (I'm a cardio junkie) and added some cardio, but liking the results - created my own next 4 week rotation lifting heavy as well - hoping it works during this Holiday season!

Thanks
Jane

 

[Mckmain]

Jane as far as doing a pyramid style workout, I would not go up more than 5lbs per set. So if you started at 32.6, then next would be 37.6 and the next 42.6...I do more weight than Cathe but also rest more between sets when doing a heavier weight. I also do not increase more than 5 lbs per set...just my 2 cents...

 

[tygra]

Thanks! Why only 5# each time?

Not sure if you remember, but when I first started here, you helped me start (pm) thanks sooooooooooooo much! Appreciate your insight!!

Thanks!
Jane

 

[Mckmain]

You are so welcome Jane.....I do remember you....5 lbs seems like a rule of thumb for a pyramid style of weightlifting. Because you do NOT want to increase the weight too much as that could increase your chance of injury.

 

[Clarissa]

I copied this article for you:
Advantages
What Are Some Of The Advantages Of A Pyramid Workout?


Pyramid workouts increase blood flow in preparation for the greater loads through the accumulation sets. Pyramid sets start off with moderate-high repetitions and a light weight to begin with and then as sets progress, more weight is added in 5-25lb increments (depending on the exercise).

Pyramids are better suited for compound lifts due to the difficulty. For the first couple sets, be sure to use a weight which could be used for more than the targeted rep range but don't go to failure. This will allow the implication of superior loads in the following sets.

Essentially, one is continually warming up as the body adjusts to heavier weights. Pyramid workouts also recruit fast, slow, and intermediate muscle fibers. This means that a muscle is being affected on multiple levels and more growth is triggered.

Hope this helps,
Clarissa

 

[banslug]

Hi, ladies. Not to contradict what our knowledable Carole has said, BUT.....I am currently using PLB as my main focus for a 12 week rotation that I'm doing (finishing up week 10). In fact, I just did PBL this morning. Here's what I'm using for EACH exercise:

set of 12: 40
set of 10: 50
set of 8: 60

I've worked up to these weights gradually, but feel that my form is just fine with this weight. There are some days that I do need to rest just a bit longer than Cathe, especially after the rounds of Leg Presses. The hardest part is getting it up over my head onto my shoulders.

Hope this helps some.

Gayle

 

[Mckmain]

Thanks for posting that article Clarissa...I guess I have just always used a 5 lb weight increase for the last 15 years or so that I have done Pyramids for my lower body, so even before Cathe's workout came out...

 

[SRP]

I've always used 10 lb increases too, and never had any trouble. It's just the weights I have, so I make them work. I've been using the same increments as Gayle for a while now. As I worked up to them, I just took it slow, and if something felt too heavy, I'd stop for a few counts, or whatever I needed.

 

[Clarissa]

Oh, no problem. I wasn't trying to contradict you either
I read her post and thought, hmm, now that I am a trainer, let me see what is typical so I can train my own clients using the right method... I think it depends on your goals - so you were not wrong or anything!
CLarissa