Reply To: My Training Routine

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January 5, 2007 at 11:30 pm #3826

Not quite.

Say the pyramid is 10-12, 8-10, 6-8 reps and you plateau at a certain weight for 6 reps.

The reverse pyramid starts with the 6 rep weight which you can now do for the full 8 reps (or whatever). Then move down to the original 8-10 rep weight followed by the original 10-12 rep weight. The high reps are a bit like running through water.

Eg,

Recent Shoulder Press Machine

Pyramid
45 x 10, 10
50 x 7, 5
55 x 3, 2, 2 – I give my self 3 sets to try and reach total rep count – missed by 5 reps 😥

Reverse (8 days later)

55 x 6, 6
50 x 8, 7
45 x 8, 7

Pyramid (8 days later)

45 x 10, 10
50 x 8, 7
55 x 4, 4, 4 – Bingo. Feeling pleased as punch. 🙂

J