By Doberman Dan Gallapoo
Author
of Hyper Growth Muscle Mass Training
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From my very introduction to
the Iron Game over 20 years ago, (geez, that makes me sound
old!) all of the literature, books, and courses I've read
or followed advocated "pyramiding" your weights
on the basic exercises.
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If you don't know what "pyramiding"
is, here's an example using the bench press:
Set 1: 12 reps with 135 lbs.
Set 2: 10 reps with 185 lbs.
Set 3: 8 reps with 225 lbs.
Set 4: 6 reps with 250 lbs.
Set 5: 4 reps with 265 lbs.
Set 6: 2 reps with 285 lbs.
Even as a novice bodybuilder, after
a few weeks of "pyramiding" I thought that it was kinda
stupid. After all, if the goal of doing all this work in the gym
is to get stronger and bigger...and we're supposed to constantly
strive for pushing more and more weight in the basic exercises...then
all this "pyramiding" stuff seemed to me to be a lot of
wasted energy on lighter unproductive sets. Plus it seemed like
I would be able to do more weight on the heavier sets if I hadn't
have burned up so much energy on the lighter sets. This was (and
still is) just my humble observation.
Now I agree that warming up is important...but
geez, how "warm" do you wanna get? So warm you're fried???
So I think I've discovered a better
way. Well, it's been better for me. But who knows? It could work
for you, too!
As I was just now getting ready to
describe my system for the basic exercises, I realized that I don't
have a name for it! I guess I gotta call it sumthin'!
Hmmmmmm...since I'm not really in
a creative mood let's call it... (insert drum roll here)
"Doberman Dan's Non-Pyramid System For Maximum Muscle Growth"
OK, I admit that kinda sucks. I tried
to think of something cute and creative but couldn't. I tried to
think of a word that means "opposite of a pyramid" but
I don't think that word exists. So for now we're stuck with this
non-creative name.
So instead of the pyramid thing (wouldn't
it actually be a "triangle?" Pyramids are 3 dimensional)
let's try training on the bench press like this:
Warm-up Set 1: 20 reps with
the empty bar (Get a little blood flowing and work on your technique.
Do these slowly like you really have weight on there. Just don't
ask someone to spot you on this set lest you look like a wuss!)
Warm-up Set 2: 12 reps (Select
a weight in which you can EASILY complete 12 reps without even being
remotely close to temporary muscular failure. This is an easy set
just to get you warmed up. Do NOT select a weight which will tax
the muscles.)
Warm-up Set 3 (if needed):
Same as set 2 Set 4 "Weight acclimation" Set: 4 reps (Use
a weight that you could do about 10 to 12 reps with if you went
to temporary muscular failure. You're not trying to tax the muscles,
just getting used to the feel of the heavier weights.)
Set 5 - Your 2nd "weight
acclimation" set: 1 to 2 reps (Use a weight that you could
do about 6 to 8 reps with if you went to temporary muscular failure.
Again, you're not trying to tax the muscles, just getting used to
the feel of the heavier weights.)
Set 6 - Your first actual "work
set": 6 to 8 reps (Use a weight that allows you to do at least
6 reps but no more than 8 reps to temporary muscular failure. If
you can't do 6 reps, the weight is too heavy. If you can do 8 or
more reps, the weight is not heavy enough.)
Set 7 - Your 2nd "work
set": Same as Set 6 (Due to fatigue from the first work set
you might not be able to get 6 reps. If you only get 4 or less,
lighten the weight a little for the final set.)
Set 8 - Your 3rd "work
set": Same as Set 6 When you start your actual work sets, rest
2 to 4 minutes in between sets. You want plenty of recuperation
time. We're trying to hoist big iron here.
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If you're a relative
newbie to the Iron Game stick with the 6 to 8 rep range on
the work sets.
If you've been
training a while and consider yourself an intermediate or
advanced bodybuilder, you might want to try the 4 to 6 rep
range for the work sets. I've made some really good size and
strength gains within the past 3 months by working in the
4 to 6 rep range on the basic exercises.
If you have good
recuperation-ability and are intermediate to advanced, you
could add a 4th work set. But for most folks I think 3 is
plenty.
Now go try it on
your next bench, deadlift, or squat workout. I'll bet if you've
been "pyramiding" you'll be amazed at how strong
and fresh you are on the work sets while following my "non-pyramid"
system. I added 25 pounds to my incline press the first time
I tried this system.
Maybe you'll do
the same!
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CLICK HERE to learn more about Dan's
"Hyper Growth" book. You can also
read our review of the book
by clicking
here.
About
The Author
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About Dan Gallapoo aka
Doberman Dan
Are You Sick And Tired Of
Working Your Butt Off In The Gym With No Results?
Are You Ready To Learn The
Training, Diet And Supplementation Secrets That Can Help
You Build Your Body As Quickly As Genetically Possible?
That's why Dan started HyperMuscleGrowth.com,
an information and product resource for genetically average
bodybuilders who want to maximize their bodybuilding potential
without the use of anabolic steroids. This site contains
some of the most up-to-date and valuable training, nutrition,
and supplementation information on the planet. This is hard-core
"tried & true" stuff that works like crazy
for drug free bodybuilders.
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