drtbear1967
Musclechemistry Board Certified Member
The 100 Rep Pyramid
by Tim Henriques
•
The pyramid method of organizing sets and reps is a classic. But we can make it work even better by setting a specific number of total reps to shoot for: 100. Pyramid the weight up for 5-6 sets and then reverse. If you have the energy, see if you can beat the number of reps you did on the way back down the pyramid. This is a nice blend of two great training methods: ascending and descending sets. Here's an example using the squat:
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Up the pyramid, increasing weight on each set while doing fewer reps:
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185 pounds x 12 reps
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205 pounds x 10 reps
•
225 pounds x 8 reps
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246 pounds x 6 reps
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275 pounds x 5 reps
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And down the pyramid, dropping the weight on each set but doing more reps:
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245 pounds x 8 reps
•
225 pounds x 10 reps
•
205 pounds x 12 reps
•
135 pounds x 25 reps
•
In that example, the total reps for your squat workout comes to 96. Close enough. See if you can hit 100 in the next workout.
by Tim Henriques
•
The pyramid method of organizing sets and reps is a classic. But we can make it work even better by setting a specific number of total reps to shoot for: 100. Pyramid the weight up for 5-6 sets and then reverse. If you have the energy, see if you can beat the number of reps you did on the way back down the pyramid. This is a nice blend of two great training methods: ascending and descending sets. Here's an example using the squat:
•
Up the pyramid, increasing weight on each set while doing fewer reps:
•
185 pounds x 12 reps
•
205 pounds x 10 reps
•
225 pounds x 8 reps
•
246 pounds x 6 reps
•
275 pounds x 5 reps
•
And down the pyramid, dropping the weight on each set but doing more reps:
•
245 pounds x 8 reps
•
225 pounds x 10 reps
•
205 pounds x 12 reps
•
135 pounds x 25 reps
•
In that example, the total reps for your squat workout comes to 96. Close enough. See if you can hit 100 in the next workout.
