Pyramid Question

S

Soosan

Cathlete
I'm on week 7 of an 8-wk rotation which includes the Pyramids (up only premixes). I've made a lot of strength gains, particularly in my lower body and have finally increased my weights for shoulder work -- a weak area for me!

My question is, what exactly is the benefit of pyramidding (sp?)? For example, with chest work, I have been stuck using 15# dumbbells for my heavy weight set (20# is still too heavy). But I find that using 10# or even 12# in the first two sets is almost a waste of time, so I use 15# for all three sets. Am I losing some kind of benefit because I'm not exactly pyramidding? Isn't the point getting to muscle failure?

Thanks for any insight!
 
You might want to try the "pyramid down" premix using the same weight. That way, you'd be increasing the intensity (by increasing reps) with each set.

I think one of the benefits of pyramiding is working the muscle in several different weight/rep combos in the same workout. It may work more muscle fibers.l
 
On Friday Feb 7th, Roe posted a long explanation of the philocophy underlying the pyramids which you may wish to search for and read, under the title "Pyramid Workout Information (long)".

Why don't you try ditching the up only premix for a while and do the whole up and down shebang, you will feel it more.

If three sets at 15 is not taxing you, you can take some of the reps up to 20 pounds, because there's nowhere else to go but up! What I often do when I want to up the poundage, at the start, is slow down the reps, ignore Cathe's count and slow it down so you can do a set with the heavier weight, then just rewind Cathe and join back in again. Very often I use her as a background guide to give me a framework, but depending on what poundage I'm experimenting with, I do my own count, but I keep the number of reps the same as Cathe does. So, some rewinding involved.

Good luck,

CLare
 
Maybe start raising your weight a little by little till you can do 20 pounds. Jumping from 15 to 20 pounds is not as easy as it sounds.
 
I agree it is tough, it's quite a jump. BUt there's no easy way to bridge the gap because unless you invest in platemates, as I think they are called, how do you get 18 pounds for example?

Sometimes, gathering all your strength (and balls) and just going for it, even if just 3 or 5 reps to begin with, it doesn't matter if you can't finish the whole set to begin with, may be the only way to break through to the next weight level.

I agree, it's not easy. Pick a day when you are feeling srong, and don't do cardio first. Prioritize weights on that day.

Perhaps someone here can again remind us of a website where we can buy platemates? I think I need some myself! Thanks!

CLare
 
Thanks for your replies! The reason I'm only using the up premixes is because it's important for me to try to fit yoga into my rotation and I don't want to spend half the day working out.

I feel like my muscles get fatigued using 15# for all three sets but I could try to eek out a few reps with some 20#s.

I've been dying to get some platemates! I'm sure they're worth the money, especially for shoulder/tricep work where going up just a bit in weights is probably more beneficial than going up too much and injuring yourself.
 
What if you started with 12# then went to 15 and then 20. I do that and the 12 does feel light but she says it should. I do the whole workout though and using the weights above it works great but i would never just be able to do all sets with 20 or even 15. :) Try it some time and see if you can get the 20lbs in the 8 rep set. i makes you feel strong!:)
Amanda
 
I bought a set of Platemates that are hexagon shaped weighted magnets that attach to the end of your dumbells. They each weigh 1.25 lbs and allow me to increment my dumbells by 2.5 lbs. versus 5 lbs. I can make my 15 lb. dumbells into 17.5 which is a nice option. I paid $40 for them. Their website is www.theplatemate.com if you want to check them out. I use them for just about every workout now. HTH

Kathy G
 
Hi Susan

In regard to your question in wondering about the benefits of pyramids:

In my personal experience, I would have to say they are a great way to combine both strength AND endurance training into one workout.

By using the lighter weights at the beginning and end, you can really focus on your form and feeling every muscle with the movement. Also, because of the minimal rest between sets, you are adding an "endurance" type workout to your regimen.

By adding the heavier weights/slower tempo to the pyramids, you are getting some mass building/strength work as well.

So, I guess my answer to what the benefits would be is that you get the most "bang for your buck " as far as getting both types of strength training for your time: Endurance AND Mass Building.

If you were game, I would try to work up to 20# for your count of 8, then going back to the 15# for the other two sets on both sides of the 8 count. Or as somebody suggested, try to find some plate weighted dumbells and put your 10 count reps at 18#, and keeping your 12 count reps at 15#, and then your 8 count rep at 20# ( Hopefully that made sense?)

Which, by the way, you can find the plated weight sets w/ dumbbells at MC Sporting Goods or Dunham's if anybody has those in their area.

Happy lifting, Lynn
 
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