Hello team. I used to follow this pyramid system in high school for training in football. It was a good way to get strong and build lots of muscle fast. I cant seem to find the chart anywhere I look does anyone know where I can get it? For example it would tell you what weight to do and for how many reps according to what your 1rep max was.
Thanks for any help!!!
of all the crazy terms thrown around here nobody has used the pyramid system!?
please if you know where I can get it Id really owe you. I can almost make up my own pyramid to go off of but Id like to follow the actual one since it yielded incredible results to get me to where I am.
u just wanna know percents of your 1 rep max ? these coefficients are great:
REP MAX LIST:
1 2 3 4 5 6 7 8 9 10
100 95 93 90 87 85 83 80 77 75
1.00 1.029 1.059 1.091 1.125 1.161 1.200 1.242 1.286 1.330
1.00 1.066 1.099 1.132 1.165 1.198 1.231 1.264 1.297 1.330
http://www.engr.mun.ca/~butt/training/coefficients.html
check that website, has different coefficients for different style lifters…
the list i pasted shows for example, for 2 reps, its 95% of your 1rep max or, multiply the weight you are using for two reps by: 1.029 or 1.066, i think the second list of coefficients is for ‘low rep style lifters’
hope thats what your looking for
cool that is sort of helpful. I wish I knew exctly how the chart was set up.
I remember it said if you want to bench 200 you would do…(and im slightly making up the numbers
125 X 8
145 X 6
165 X 4
180 X 2
then go back down and do 1 less rep
165 X 3
145 X 5
125 X 7
once you were able to get the highest weight for 2 reps youde move on to the 210 bench which would be 5 or 10 pounds added on to each set with the same number of reps.
these are stupid. there are infinitely more effective wyas.
snook there are many better options then this style of western peiodization…this style of training does nothing for your weak points and leads to over training and missed peaks easily…bm
That’s just a basic double pyramid. You can find such training examples in almost every damn book or magazine you find. No big deal, that’s why you can’t find any info on it here. It is not a program, it is just a method. What you need is a program. You might be able to fit that method within a program but you are better off checking out some of the more popular programs here, and before you ask where you can find them and which one, do a search in the Frequent Questions section of this week’s issue. Plenty of worthwhile programs there. Good luck.
Hmm…Will someone please just take 5 minutes to totally set things straight for me. I promise your efforts wont go wasted as I will implement the plan as good as I can.
I am
-5 foot 9 or 10.
-170pounds
-bench near 300
-Can do 50lbs on each arm for biceps 5 times really struggling.
-weak legs (I did squats for the first time saturday and Im walking like a duck LOL
I can post pictures if that will help to assess my weakpoints.
My goals are to keep getting stronger upperbody but not get much bigger just VERY lean. For my legs I want to add muslce like my chest and then lean it out also. I want to add TONS of zize to my arms and then also proceed to lean them out. The arms are my biggest goal as they are strong but very unproportional to my chest. If someone can take the time to write up a small routine for these goals I will not only follow it but I will pay you for your time. Im serious about progressing and I workout very hard and it bothers me to know that the methods Im using are not nearly as efficient as what everyone else is doing. I have read many articles on here and I am not experienced enough to sort them out and decide what is right for me it just seems like a lot of little pieces in each article that give hints.
any help is much appreciated you can post on here or pm me if you prefer.
-Snook
Is this one of Goldberg’s practical jokes? Is Snook really just Goldberg in disguise?
snook it looks as if your interested in more bodybuilding type training…this section is for powerlifters and athletes who use training to better there performance in there particular sport…if i was you i would try to read all you can in the articles section under authors who do primarly bodybuilding type of work…look for article by charles poliquin, ian king, and don alessi, …have fun…they will really help you…bm
hang on, you stay at that weight until you can get two reps with it, in that case the weight you are pressing is your 1rep max not x amounts of pounds heavier if you can’t get 2 reps with it!
Snook,
Look here for a start:
Program Design
Bring in the Pain: Parts 1 -4
12 Weeks to Super Strength
Great Guns in 12 Weeks
Also, heed Loopfitt’s words of wisdom - It is not a program, it is just a method. What you need is a program. You might be able to fit that method within a program but you are better off checking out some of the more popular programs here.
big martin thanks I searched and read a cliffs notes article from ian today and it was badass! I learned that im overtraining, need to follow the 4 second rule for tempo and to work on all the muscle groups evenly and to not rep to failure.
I have one question about it. He says…
And if you want the best of both worlds (size and strength):
0-2 years of experience: 6-12 reps
What does that mean? 6-12 reps per set and for how many sets? youde think they would mention that?
DRSTU no it is NOT your 1 rep max unless you have great endurance because you have just done 18 reps of weight that is very heavy for you right before you go for the 2 reps. I woudld say its about 80% of your real 1 rep max.
T bone thanks for the articles. Ill especially check out the arm ones.
sook i really have no clue about ian’s work…if i was you i would post your question in the training nutrition section and i am sure they will help you out a ton…bm
I remember it said if you want to bench 200 you would do…(and im slightly making up the numbers
125 X 8
145 X 6
165 X 4
180 X 2
then go back down and do 1 less rep
165 X 3
145 X 5
125 X 7
once you were able to get the highest weight for 2 reps youde move on to the 210 bench which would be 5 or 10 pounds added on to each set with the same number of reps.
No you’ve only done 1 rep with that weight not 18, you’ve worked up doing 18 reps but most of us westsiders will do that at least before hitting a max.