Tip of the day#2 Pyramid Sets for Maximal TUT (Time Under Tension)
Pyramid Sets are beneficial in more ways than one. They allow for the individual to train for both hypertrophy by means of TUT and for maximal strength by means of maximal intensity (load). In my opinion, pyramid sets are one of the best methods of training not only because they can be applied to literally any and every muscle in the body, but they allow for one to two different elements, size AND strength, and I use them personally in my workouts consistently (on the days that I do weight train).
How do you do pyramid sets?
Start with a high rep range at about 45-50% of your 1RM (something you can do 12 times) and each set add weight and decrease your # of repetitions until you get to a 1-2 Rep Range. Then work your way back up, decreasing the weight in the same increments. Not only will this help increase both size and strength. It will also teach you how to put the dang plates away after you finish using them! It’s never a bad time to practice good habits!
An Example of a full pyramid set would look like this:
Squat x12(45-50%1RM), x10, x8, x6, x4, x2(85-90%1RM), x4, x6, x8, x10, x12(45-50%1RM)