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Darth Biscuit

Huddle Workout Warriors

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A few things I'm doing this year.

Totally NO fast food at all.

Gym 2 x a week and dvd's at home 3.

As much as I loathe it I'm going to run at least once a week. Up it from there as time goes on.

Rotate between soccer, basketball and either riding a bike or rock climbing or paddle board each wkd to keep from getting bored and meeting new people.

Trying to keep my goals simple and fun.

Good luck all

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I'm not even doing this as a new year's resolution.

So my routine now, is circuit training, reverse pyramid style. Since I have a home gym, I run through all of my pulldowns, abs, legs, press, flies, curls and rows back to back to back with 20 seconds rest between sets, and 2 minutes between circuits. then i start the circuit again. this helps promote muscle endurance, which is what I really want.

Reverse pyramids are supposedly the best way to increase mass and strength. I start out with two warmup circuits at very light weight with 10 reps each to get warmed up, then jump to 80% of my max for 6 reps, then 70% of my max for 8 reps, then 60% of my max for 10 reps.

Since I don't really know what my max is, and its my first month and the last thing I want to do is injure myself, I'm doing more like 70/60/50.

Next month when I start my creatine cycle, I'll really start pushing myself, doing 90% x 4, then 80% x 6, then 70% x 4.

Any of you tried reverse pyramids? If so, did you like the results?

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I'm trying to get my head around what you're saying... Do you mean you start at a weight and go up in weight, down in reps? Or are you going down in weight and down in reps?

Let me tell you what I was doing two years ago before my surgery and had the most strength gains ever... I had a partner and we would do like 3 exercises per workout.

Chest day we would do like, incline bench barbell, flat bench dumbbell and decline bench barbell...

8 sets each... starting at lilke 60% max for 10... 70% for 8, 80% for 6 and 90% for 4 and then back down just the same down to 50% as many as you could do. That is an awesome workout, but you really need a spotter/partner when doing this due to the potential for failure in the later sets.

I currently don't have a partner... I rely on some friends in the gym to spot, but that kind of sucks b/c you have to always hunt people down.

Anyway I went from benching around 245 to 300 in about a month... I increased all my lifts during that time period. It has helped me to this day and I'd like to run that again if I could get a steady partner.

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down in weight, up in reps. gotta get the muscles warmed up though. traditional pyramid sets are up in weight, down in sets. with reverse pyramids, you're lifting your heaviest weight when your muscles are still fresh and using the following sets as a cooldown to burn off lactic acid

i used traditional pyramids like you did the first time i lifted, and put on 20 lbs of muscle in 6 months and increased my max chest press by over 50 lbs.

i also do some "lift to failure" sets, and plan to incorporate them probably on my 3rd day only.

i just run through full body workouts 3 days a week, monday, weds, friday, and take saturday and sunday off. starting tomorrow i'm going to incorporate skipping rope for 10 minutes on tues, thurs, saturdays, with sunday being my only real day off. probably still run through a very light circuit on sundays on the machine just to keep the blood in my muscles

http://www.aworkoutroutine.com/pyramid-sets-vs-reverse-pyramid-training-vs-straight-sets/

http://www.bodybuilding.com/fun/randy2.htm

http://fitnessblackandwhite.com/reverse-pyramid-training-vs-traditional-pyramid-weight-training/

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No, I've never tried that then. Would be an interesting change up though. I may have to work that in.

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can't hurt to try it for a month. on my heavy set now i have way more control and better form, so i can see how it benefits

the first time i did a reverse pyramid set, i got that weird "haven't worked out in over a week" cold burn. never had that happen before

you know, when its a cold tight cramp that feels good? that's the kind of burn i got from reverse pyramid

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reverse pyramid sets are doing phenomenal things for my muscles

i feel like i got 2 weeks growth in 2 sessions

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Might have to try that for a week... I'm on my heavy phase right now anyway.

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make sure you do 2-3 warmup set or circuits before you try loading 90% of your max

my eventual goal is to just do one full body circuit on my machine with 20 reps 3 days a week. i only have 110 lbs on it, but that's a 55 lb pectoral fly, 55 lb curls, 110 lb pulldowns, rows, etc. if i can crank out a 20 rep circuit on those weights i'll be pretty well off overall in the endurance, strength, proportions and cut

after a couple of warmup circuits first

eventually it will just be a very heavy aerobic exercise

granted, i'm just starting out, so i will grow faster than someone that has been committed for awhile, so i'd say give it at least two weeks. but you should see results quickly.

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Yeah, I can see how a good warm-up is key... Be easy to get hurt going heavy right of the bat.

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