Pyramid Training for Bodybuilding

When you are training in the gym it is important to lay a good ground work. Pyramid workout sets will be
very helpful: they will warm up certain muscle groups and joints and at the same time they will train
supporting muscles.
Pyramid training means that you should start exercising at the base and work your way to the top. This type
of workout is known as one of the safest.
The example of the bench press exercise:
Set 1 135 x 12 reps
Set 2 150 x 10 reps
Set 3 165 x 8 reps
Set 4 180 x 6 reps
Set 5 195 x 4 reps
Set 6 210 x 2 reps
The technique of the pyramid training has been used for many years and it still remains very popular and is
known as the most effective way to train bench press. The above example of bench press is only one of the
numerous ways of the pyramid training. However the basic principle of all pyramid workouts should be the
same. You should start with a light warm up; then you should do increasingly heavier sub-maximal effort
lead-in sets up to a 100% set. If you manage to perform this set you can add five pounds and do one more
repetition of high intense exercises.
Due to pyramid training your muscles will be properly overloaded and worked very effectively. This technique
is very useful for the beginners because it is basic. However you are able to involve pyramid training into all
workout routines even if you have been lifting weights before that.
The main principle of the pyramid training is to use more weight in order to make your muscles stronger. The
stronger you become the more weight you can lift. The weight should be increased each week and you need to
perform one repetition for that exercise. You must use a spotter and warm up properly before the exercise.
With the help of the pyramid training the beginners can learn how to use bodybuilding equipment and
weights effectively. This personal weight lifting program can help you achieve all your goals in weight lifting.

Bodybuilding Techniques
Copyright Andy Fairclough
Though by no means all of the bodybuilding techniques out there, this article covers the techniques that have
the best results. Negatives, drop sets, pyramids, giant sets, twenty-ones, partial reps, forced reps, and super
are the techniques we will consider. You can use one or two of these for each muscle in a given workout, and
vary which ones you choose depending on the day.
These all are nice ways to end exercises for a particular muscle group, so you could add whichever ones you
felt were appropriate to your standard workout. for example, if you were working your chest and triceps you
could throw in a pyramid set for your triceps one day and some negatives the next time you work out. This
variety will not allow your muscles to adapt to your workout and thus you will prevent stagnation.
Negatives - Negatives are an extremely effective way to add size and strength. They are so effective
because they stimulate muscle fibers that normally arent worked. To perform a negative you need a weight
that is more than you can lift up. You start at what is normally the end of the rep and slowly lower the weight.
If you choose the right poundage, you will be able to hold the weight in place for a few seconds, and then you
should be unable to resists its decline.

There are two ways to have a weight heavier than you can lift. The first is just to grab it off the rack, have a
spotter set you up, and go at it. The second is to perform some reps to absolute failure, and then have your
spotter put up the weight so you can lower it for the negative. We recommend the second technique. Both,
though, are great ways to stimulate your muscles. Also note you may feel sore not one but two days after
performing negatives; this is normal and even has a name: DOMS, or delayed onset muscle soreness.

Drop sets These are a nice way to finish up a workout for a particular muscle, and they will give your
muscles a pumped up feeling. Drop sets are easy enough to do; you start an exercise with a high weight you
can only do once or twice. Do as many reps as you can, then you have a partner strip off 5 or 10 pounds
quickly and again, do as many reps as you can. If you do it right you will end up using 5 pounds and barely
able to lift it.
Drop sets can be performed using free weights or a machine, but using a machine is probably easier.
Pyramids are similar to drop sets except if you start out doing high reps with low weight. Then, you add
weight until you cant do a single rep, and finally you move back down the pyramid by stripping the weight
exactly as you would in a drop set.

Giant Sets - a workout in themselves for one muscle group. For every muscle except your
back you could get away with doing only a giant set as the workout for that muscle. This
is because a giant set is essentially three exercises performed successively for a particular
muscle. The best way to illustrate a giant set is by example: If you were to work out your
biceps using a giant set you would first choose three of your favorite bicep exercises.
Figure out what weights you can do for each of them and then subtract about five pounds
from each. Then arrange the exercises in the order such that you lift the most weight first
and the least weight last.
So for biceps if you chose barbell curls, reverse curls, and hammer curls as your exercises,
and you could do 10 reps of 80lbs. for barbell curls, 10 reps of 30lbs. for reverse curls, and
10 reps of 40lbs. for hammer curls, then you would do them in this order: barbell curls,
hammer curls, and reverse curls. Perform the three exercises one after another with no rest
in between, and then give yourself a 2-3 minute break afterwards. 10 reps for each
exercise works best. After your 2-3 minutes rest perform another giant set.

Twenty-ones - a technique used to work every part of a muscle, rather than just one range
like the middle range. The full range of a rep is from a fully extended position to a fully
contracted position. Using the bicep curl as an example, the low range of the rep would be
having your arm fully extended and your elbow locked straight, while the high range
would be with your bicep fully contracted and your hand as close to your shoulder as
possible. If you are doing a regular curl, any weight you choose will not be enough to
stimulate your biceps whole range. For example, if you choose 80 pounds and you can do
12 reps, by the end of the 12 reps you will too tired to continue. However, you know that
if you had to lift the weight only slightly, (maybe you start resting off your leg and lift it a
few inches) or if you started with the weight almost all the way up and had to lift it up to
your chest you could have.
This means your bicep was fatigued in its middle range but not in its upper and lower ranges. This is where
twenty-ones come in. To perform twenty-ones you do 7 reps in the low range, 7 reps in the middle range, and
7 reps in the upper range. So if you were doing bicep curls you would start fully extended, then do 7 reps
where you came up 30 degrees (or a couple inches), then do 7 reps in the midrange from 30 degrees to
about 60 degrees, and finally do 7 reps from 60 degrees to the point where the bar is touching your chest.
Keep repeating until you cant do any reps in ANY range. So, if you couldnt do any in the bottom or middle
ranges but could in the upper range, keep going until absolute failure.

Partial reps - are an exercise in one particular range of a muscle. Maybe you feel that you
want to build a particular part of a muscle or work on weakness in a certain range. To beat
a dead horse, lets use the biceps as an example. Usually, people do various types of curls
for the biceps and work primarily the middle range. This builds general thickness in the
bicep but neglects the bottom especially. When you see a really built bicep it has thickness
right next to the inner part of the elbow (plus, its farther down from the sleeve of your teeshirt!)
To build this thickness you would want to perform partial reps from a fully extended
position to where you lifted the weight about 30 degrees. On a side note, a particularly
effective exercise for the bottom range of the bicep is a decline bench curl, where you
angle the seat of a bench so you sit back 20 or 20 degrees and perform dumbbell curls
from a fully extended position. Partial reps are essential when you feel that you have
pretty good muscularity but you really want to add thickness and definition to all parts of
the muscle.
Forced reps Forced reps, like negatives, are a way to completely tire out your muscle
fibers. Its probably a good idea to save these for the last exercise of a muscle. You need a
partner to do forced reps, but the rest is cake. Perform your set as you normally would, but
when you cant go on have your partner start to assist you. Keep performing reps with
your partners assistance until the partner is lifting all of the weight. Make sure than your
partner is providing enough support where you are lifting the most weight you can while
the weight is still moving. So if the weight is going too fast you know the partner is
helping too much and if the weight is too slow the partner is not helping enough (or you
need to push harder).
Super Sets - Last but not least we come to super sets. Like giant sets, super sets are a

group of exercises performed without rest in between them. However, super sets will work
two separate muscle groups. When you perform a super set choose two muscles that
oppose each other. A good example is a super set using biceps and triceps, which are
opposing muscle groups. Two or three exercises is standard, so either one exercise for
each muscle or two for one muscle and one for the other. A common super set for the
biceps and triceps would be as follows: first, skull 10 reps of skull crushers followed by
bicep curls (most people can use the same bar they used for the skull crushers) and
finished with triceps pushdowns on a machine. Do this with no rest between sets, and 2-3
minutes of rest after the super set.
Labrada, Charles Poliquin, and more.

SUPER SET :For our purposes here, a superset is the completion of consecutive sets
without a rest. Supersets can be consecutive exercises for the same
muscle, opposing muscles, or 2 completely unrelated muscle groups.
When performing supersets for opposing or unrelated muscle groups,
there is an opportunity for one muscle to recover while another is
worked, therefore allowing a heavy weight to be used for both exercises.
Because minimal rest is prescribed, try to arrange for exercises that can
be performed within a close proximity of one another (i.e. a flat DB press
and a single-arm DB row). Training opposing muscle groups in this
manner ensures the development of balanced muscular strength. You
can design an entire workout using multiple supersets OR you can add a
superset at any point in the workout (i.e. such as the transition from
chest to back).
An example of 2 opposing muscle groups are the chest & back. Pick a back
exercise that pulls the arms into the torso (a row) and balance that with an
exercise that pushes away from the torso (flat DB press). You can also use
supersets for the anterior and posterior heads of the deltoids (shoulders)
which somewhat oppose one another. An example exercise combination
would be a front DB raise followed by a bent-over DB raise. Muscles of
shoulder extension (lats) can be supersetted with the antagonistic shoulder
flexors (deltoids) using a pulldown-shoulder press combination. And finally, for
the ultimate arm superset, choose one triceps exercise and follow it with an

exercise for your biceps.

Supersets can also be performed using 2 successive exercises for the same
body part. This has been referred to as "pre-exhaustion", where an isolation
exercise is performed for a muscle group (i.e. a DB fly for the chest) followed
by a compound exercise for the same muscle group (i.e. a bench press). The
second exercise will be performed using a lighter weight than is normally used
because the muscle group will have been previously fatigued. A second
superset method for the same muscle group is referred to as "drop-setting". In
this technique, a set of an exercise is performed to failure at which time the
trainee reduces the weight and performs subsequent repetitions with the
lighter weight.
Related Article: Shock Your Muscles to Stimulate New Growth
****A note on "drop-sets" and "muscle pumps"...
If the development of maximal strength OR size is your goal, these techniques
are not mandatory for success. Let me explain:

First, a muscle "pump" is simply the result of blood and tissue fluid being
forced into the muscle from the surrounding vessels and then accumulating
within the muscle. While an increased blood flow to the area is beneficial, the
pump lasts only for a short time (30-60 minutes). Unfortunately, this is too
short of a time period to result in any significant physiological changes to the
muscle, as growth and repair occur over a 24 to 48 hour (or more) time period
following exercise. Therefore, we should not focus our training time on
achieving this "pump", although with training of the proper intensity, it will
occur regardless. A muscle "pump" is desired or most individuals feel as if the
workout has been poor, however the lack of a muscle pump does not indicate
a poor training session. It is much more important to train at a proper intensity
and with proper technique as these variables are most important for success.
The "drop-set" method will not be effective if the training goal is maximal size
and strength. While decreasing the weight to allow for more repetitions may
provide a "burning" sensation within the muscle, the actual stimulus on the
muscle fibers will be much less in comparison to a "regular" set (performed

after a sufficient recovery interval). Most physiologist agree that muscle

appears to grow in response to a stress of sufficient intensity and duration.
Therefore, by sticking to heavier weights and adequate rest intervals, the
trainee can apply a greater stress in comparison to the "drop-sets" technique.
The lighter weights used in a superset probably do not optimally stimulate the
muscle at the level necessary to produce growth and strength adaptations in
the muscle fibers.
Finally, the use of "drop-sets" may be detrimental in the effects that this
technique has on energy reserves. The "drop-set" technique may rob the
trainee of valuable energy that would be better spent in the performance of a
regular set (a set at a higher intensity). Secondly, the "drop-set" technique may
require additional calories to fuel the contractions, and this may then require a
greater caloric intake on the part of the trainee in order to gain muscle mass.
Therefore, the drop-set method does not appear optimal for strength and size
acquisition. You are best off to keep your training techniques plain and simple
(heavy weights, moderate repetitions), unless a plateau in performance
suggests otherwise. Overcoming a plateau may require more advanced
techniques and program design that should be based solely on the individual,
not through general recommendations.
SUPERSETS: THE GOOD & THE BAD

What are compound exercises and what is

superset? a body building question?
i have these questions also can i set my arms means bicep like arnold schwarzenegger?
tell me those exercises which arnold did? did the arnold have wizrad or his bicep is
genetically his peak is on the long head and fantastic our bicep in armpit side why?

Best Answer - Chosen by Voters

compound exercises utilize muscles across two joints, isolation exercises only utilize
muscles across one joint. examples are below:

Compound : squat
Isolation : leg extension
Compound : dip
Isolation : triceps extension
Compound : bench press
Isolation : fly
* a super set is when you perform 2 exercises for the same body part back-2-back. for
instance you could perform a set of squats or leg press then go immediately to the leg
extension and perform a set.

Supersets What They Are, Why They Work, and Several Unique Variations You
Can Try In Your Next Workout
By Nick Nilsson
The Superset is an excellent intensity technique not only
for fat loss but for muscle building as well. Find out what
makes Supersets so super!
The Superset is a very simple conceptbasically, you just do two exercises back-to-back,
with no rest inbetween! A quick example of this is doing a barbell curl then going directly
into a cable curl.
Sound simple? It definitely is. But there are many different combinations and ways to use
the Superset to make it an incredibly powerful training technique.
Before I get into specific combinations, you need to know what, generally speaking,
makes a Superset more effective than two regular sets done with rest inbetween. There
are three major reasons why Supersets are so effective for training (and there are many
more specific reasons that apply only to specific Superset types):
1. Supersets increase Lactic Acid production, which helps boost Growth Hormone (GH)
levels in the body. The body responds to the reduced pH (increased acidity) in the body
from the production of Lactic Acid by secreting GH. GH is a powerful fat loss and
muscle building hormone.
2. Supersets are time-efficient. By doing sets back-to-back, you reduce your total workout
time while still doing the same amount of total work. If youre in a hurry in your
workout, Supersets can get you out of the gym faster.

3. Different Superset combinations can help increase muscle fiber activation. Essentially,
this means you can use specific exercise combinations to increase the intensity of work
on a specific muscle, helping to develop it faster.
As I mentioned above, there are many different types of Supersets that fall under the
Superset umbrella. I will go through these different types, telling you exactly why theyre
so effective and giving examples of each that you can take to the gym and try out for
yourself!
Keep in mind when youre doing these, they are intensity techniques and should not be
used every day. Your body needs a chance to recover and using these techniques too often
can hamper recovery. My suggestion would be to do workout supersets no more than
once a week for any particular bodypart.
1. The Single Bodypart Superset
This is the typical type of Superset where you use two different exercises for the same
bodypart. An example of this doing a pulldown for the back then immediately doing a
seated cable row for the back.
The benefit of this is to hit somewhat different fibers of the muscle from different angles
but without giving the bodypart time to recover from the first exercise. This forces the
bodypart to work that much harder to complete the second exercise.
Its a powerful increase in intensity and one that can dramatically ramp up muscle
development.
Here are some examples for other bodyparts:
Chest:
flat barbell bench press + incline dumbell press
incline flyes + flat dumbell bench press
cable crossovers + push-ups
Thighs:
squats + leg extensions
leg press + lunges
Shoulders:
side lateral raises + rear lateral raises
dumbell shoulder press + barbell shoulder press
2. Antagonistic Supersets

Instead of doing two sets in a row for the same muscle, you will do two sets for directly
opposing (antagonistic) muscle groups. An example of this is doing a bicep exercise then
a tricep exercise.
Antagonistic Supersets are excellent for allowing you to compress workout time while
maintaining high strength levels. When you work an opposing muscle group directly after
the original muscle, studies have shown that the nervous system activation can actually
INCREASE strength in the second muscle group when you work it.
Here are some examples of Antagonistic Supersets:
Chest & Back
flat barbell bench press + bent-over barbell rows
Biceps & Triceps
barbell curls + close grip bench press
Quadriceps & Hamstrings
leg extensions + leg curls
The shoulders dont technically have any direct antagonist muscle groups, but you can
work with the specific shoulder exercise movements to do the opposite movement. For
example, you can do dumbell shoulder press then go directly into pulldowns for the back.
You can also do rear delt lateral then dumbell flyes.
The antagonist muscle to the two major calf muscles is called the tibialis anterior. Its a
small and relatively weak muscle compared to the major calf muscles (the gastrocnemius
and the soleus) and not particularly useful for doing Supersets with.
3. Pre-Exhaust Supersets
This type of Superset focuses on first utilizing an isolation (single joint) movement to
pre-exhaust the target muscle group before doing a compound (multi-joint) movement
to allow the secondary mover muscles to push the target muscle harder.
In English, that means you start with an exercise that works just the target muscle, such
as a dumbell flye. When youre done, you use an exercise that works the target muscle
with help from other muscles, e.g. the bench press.
The net result is that you first exhaust the pecs with the flyes. When you move to the
bench press, the pecs get help from the triceps and shoulders to help keep moving the
weight, pushing the pecs much harder than they would normally have to work when
doing the bench press.
The result of this is much faster muscle development!

Here are some other examples of Pre-Exhaust Supersets:

Shoulders:
dumbell side lateral raises + dumbell shoulder press
Triceps:
pushdowns + dips (bench or parallel bar)
Thighs:
leg extensions + squats
Biceps:
barbell curls + close grip pulldowns with the torso vertical
4. Giant Sets
The Giant Set is another very simple concept. Instead of doing just two sets for a
Superset, you do three or more sets in a row for that bodypart using different exercises!
Giant Sets are generally done just targeting a single bodypart. They are very intense and
shouldnt be used too often. The goal with the Giant Set is to really shock the muscles,
forcing the body to activate many more muscle fibers than it normally would to perform
these exercises.
In fact, you can even use the same exercise twice in a Giant Set to really shock your
muscles!
Here are some examples of Giant Sets:
Chest:
incline barbell bench press + flat bench press + decline bench press
Back:
chin-ups + wide-grip pulldowns + seated cable rows + hyperextensions
Thighs:
squats + leg extensions + leg press
Hamstrings (heres a case where you can use the same exercise twice
in the Giant set):
leg curls + stiff-legged-deadlifts + leg curls
Some Giant Set combinations are not as practical, however. For example, if you do a
Giant Set for back, you may not have the back strength (or grip strength) to finish with
chin-ups.

5. In-Set Supersets
This is a unique type of Superset where you basically mesh two different exercises into a
single set. There are a number of very effective variations of this that are EXTREMELY
challenging, including one of my very favorite techniques for building powerful triceps.
In a nutshell, you will do one rep of one exercise then one rep of a different exercise,
alternating reps until you can no longer do any reps of the weaker exercise. At that point,
you finish with as many reps as you can do of the stronger exercise. Its a very intense
technique!
This type of Superset maximizes training intensity and allows you to work several
different aspects of the muscle at the same time, dramatically increasing workout
efficiency.
Here are some examples of the In-Set Superset:
Chest:
dumbell flyes + dumbell bench press
Back:
barbell rows + deadlifts
Biceps:
regular dumbell curls + hammer curls
My All-Time Favorite For Triceps:
lying barbell extensions + close grip bench press
Finish by doing as many close grip bench presses as you can!
BONUS
A Unique 3-Bodypart Combination Biceps, Shoulders then Triceps:
Start with one dumbell at a time the first time you try this. The coordination can be tricky.
The weight you use for each of the three exercises is similar enough to make this a very
effective and timesaving combination.
Begin with a regular dumbell curl. At the top of the curl, you then perform an Arnold
Press for your shoulder (where you start with the dumbell in front of you in a top-of-curl
position, then swing your elbow out to the side as you press up your hand ends up
facing forward). At the top of the press, immediately go into an overhead dumbell
extension.

Reverse the order to bring the dumbell back down to the start position: extend the arm to
the top of the tricep extension, perform the lowering phase of the Arnold Press to the top
of the curl position, then lower the weight doing the down-phase of the curl.
When you are comfortable with the execution, you can move to doing both dumbells are
the same time. For an extra challenge and test of your skill and coordination (or simply
for your friends to have a good laugh), try doing this exercise reverse-alternating.
What that means is while you are curling up your right dumbell, you are performing an
overhead tricep extension with the left dumbell. Then, as you do an upwards Arnold Press
with the right dumbell, you are doing the lowering phase of the Arnold Press with the left
dumbell. Then, as you are doing the lowering phase of the Overhead Tricep Extension
with the right, you are lowering the curl with the left.
When it comes right down to it, Supersets are a VERY effective training technique. Give
one of these Superset methods a try in your next workout. Youll be amazed at how
powerfully they crank up the intensity of your training!

Pyramid workout Program :"Pyramid" workouts come in a variety of flavors, but they all share one feature-they will help you to put on muscle size and strength faster than you thought
possible. Bodybuilders, athletes and recreation weight trainers have been using
pyramid loading schemes for decades, and they continue to retain popularity
because of their simplicity and effectiveness. If you are looking to liven up your
old routine with a pyramid plan, you have come to the right place.

Pyramid Loading
1.

Vanilla pyramid loading schemes revolve around one basic principle--with

each additional set, the expected repetitions are decreased as the weight is
simultaneously increased. Through this, you reap the benefits of both lighter,
high-repetition training and heavier, low-repetition training in the same
workout. Pyramid loading can be performed with any exercise. It requires a
delicate balance between limiting higher-repetition work (so you are not
fatigued for your heavier sets) and ramping weight up slowly enough to give
your nervous system time to "wake up" and be ready to handle big weights.
While individuals will differ, a sound set of recommendations for pyramid
loading are as follows:
Set 1: Perform 10 repetitions with 70 percent of your 1RM (one-rep
maximum).

Set 2: Perform 8 repetitions with 75 percent of your 1RM.

Set 3: Perform 6 repetitions with 80 percent of your 1RM.
Set 4: Perform 4 repetitions with 90 percent of your 1RM.
Reverse pyramid loading is also an option. With reverse pyramid loading,
move from the heaviest set to the lightest, as opposed to moving from the
lightest to the heaviest.

Double Pyramid
2.

A double pyramid is a pyramid loading scheme placed within another. To

perform a double pyramid, the trainee begins by starting with lighter weight
and higher reps, moving toward heavier weight and lower reps. Unlike a
single pyramid, which would stop at this point, the double pyramid continues
onward, once more reducing the weight and increasing repetitions over a
period of one or two more sets. The advantage to a double pyramid is in
increased activation of the nervous system, as the final, "lighter" sets
following the heavy lifts will feel that much lighter in comparison, allowing you
to work additional muscle fibers.
A sample double pyramid would be as follows:
Set 1: Perform 12 repetitions with 65 percent of your 1RM (one-rep
maximum).
Set 2: Perform 6 repetitions with 80 percent of your 1RM.
Set 3: Perform 4 repetitions with 90 percent of your 1RM.
Set 4: Perform 6 repetitions with 80 percent of your 1RM.
Set 5: Perform 12 repetitions with 65 percent of your 1RM.

Flat Pyramids
3.

Finally, there is the "flat" pyramid variant. A flat pyramid is performed by

steadily increasing weight, but leaving reps static. A flat pyramid is the
method most people instinctively use when entering the gym. It provides a
good balance between progressive loading and overall intensity and allows
for fair amounts of muscle gain without overly taxing the nervous system.
Overall, if you perform one of the other types of pyramid loading schemes
discussed, you would benefit greatly by rotating the flat pyramid variation in
once every three to four weeks to give your body a rest from the otherwise
heavy demands of pyramid loading.
A sample flat pyramid looks like this:
Set 1: 10 repetitions at 50 percent 1RM.
Set 2: 10 repetitions at 55 percent 1RM.
Set 3: 10 repetitions at 60 percent 1RM.
Set 4: 10 repetitions at 65 percent 1RM.
Set 5: 10 repetitions at 70 percent 1RM.

Now that you know a little about the various types of pyramid loading
schemes available and have seen examples of how to structure them into
your workout, why not select one for your next training cycle? You will
certainly be glad you did.

Pyramid Training for Bodybuilding

Bodybuilding is a good idea. As it includes

When you are training in the gym it is important to lay a good ground work. Pyramid workout
healthy diet, well-balanced foods, physical
sets will be very helpful: they will warm up certain muscle groups and joints and at the same
exercises, it will certainly improve your shape time they will train supporting muscles.
and health. What can be better to have a great
Pyramid training means that you should start exercising at the base and work your way to the
appearance and enjoy good health?
top. This type of workout is known as one of the safest.
You have a great opportunity to enlarge your
The example of the bench press exercise:
fund of knowledge on bodybuilding, learn
Set 1 135 x 12 reps
more about nutrition, supplements and
Set 2 150 x 10 reps
exercises for bodybuilders, including men and Set 3 165 x 8 reps
4 180 x 6 reps
women. Beginners of this area will find useful Set
Set 5 195 x 4 reps
tips for starting.
Set 6 210 x 2 reps
The technique of the pyramid training has been used for many years and it still remains very
popular and is known as the most effective way to train bench press. The above example of
bench press is only one of the numerous ways of the pyramid training. However the basic
principle of all pyramid workouts should be the same. You should start with a light warm up;
then you should do increasingly heavier sub-maximal effort lead-in sets up to a 100% set. If
you manage to perform this set you can add five pounds and do one more repetition of high
intense exercises.
Due to pyramid training your muscles will be properly overloaded and worked very
effectively. This technique is very useful for the beginners because it is basic. However you are
able to involve pyramid training into all workout routines even if you have been lifting weights
before that.
The main principle of the pyramid training is to use more weight in order to make your
muscles stronger. The stronger you become the more weight you can lift. The weight should
be increased each week and you need to perform one repetition for that exercise. You must
use a spotter and warm up properly before the exercise.
With the help of the pyramid training the beginners can learn how to use bodybuilding
equipment and weights effectively. This personal weight lifting program can help you achieve
all your goals in weight lifting.

Bodybuilding is a good idea. As it includes

healthy diet, well-balanced foods, physical
exercises, it will certainly improve your shape
and health. What can be better to have a great
appearance and enjoy good health?
You have a great opportunity to enlarge your
fund of knowledge on bodybuilding, learn

Pyramid Training for Bodybuilding

How to create this personal program?
1. Set your personal goal
2. Determine your weights and repetitions:
a) if you want to build muscle mass you need to use high weights and low
repetitions
b) for muscle toning you should use low weights and high repetitions

more about nutrition, supplements and

exercises for bodybuilders, including men and
You should experiment with this program in order to find out if it can help
women. Beginners of this area will find useful 3.
you achieve all your goals.
tips for starting.
Pyramid training makes your muscles work intensely to true fatigue. The more intense your
muscles are worked the better results will be achieved. During your training you may feel
some muscle soreness. But it is normal. During your strength training your muscles may have
micro-tears. But when they recover, they become stronger.
It has been proved that pyramid workouts are the most effective and the safest way to build
muscle mass and strength.
The benefits of the reversed pyramid training
During the pyramid training you wont be able to do a lot of exercises in each workout. The
pyramid system requires a lot of energy which means that you will have lack of intensity
during your training because theres an inverse relationship between training volume and
intensity. Also you will have to spend a lot of energy after your exercise in order to recuperate.
Bodybuilders may suffer from overtraining due to the pyramid training because their bodies
wont be able to recover from the intense work.
Reverse pyramid training turns around the traditional muscle building technique. To achieve
great results for the short period of time it is necessary:
1. Reduce the time of your workouts in order to make it more effective and successful.
2. Try to have proper recovery and performance nutrition and take supplements.
3. You need to train very hard but not long.
Reverse pyramid training is beneficial for people with different fitness level: the beginner,
intermediate or advanced individual. The main aim of the reverse pyramid training is to gain
lean muscles or tone your body for the short period of time. Reverse pyramid training has
been used for over 25 years.
However you shouldnt begin your training with reverse pyramiding because it may cause
injury from improper warm up. In other cases this training program can be used at any time
during your workout.

Sample
Bodybuilding Routines
Your routines are probably the most glamorous part of a weight training regimen.
They are the running-backs of the offense, the ones who take the credit for the holes
created by the offensive line and rack up the stats. Behind a great offensive line, a
decent running-back can appear great.
The point: Don't give all the credit
for your successes or all the blame
for your failures to your bodybuilding
routines. They are just one part of your weight training program. Perfect
bodybuilding routines don't exist. Don't spend an exorbitant amount of time
searching for them.

There exists an infinite number of bodybuilding routines that have been put together,
tried by someone and are now published somewhere. Some are good, some are not
so good. Most all will give you gains if you give them a chance, combine them with
an good diet, get your rest, etc. In other words, give them a good offensive line and
they will let you run.
On this page...

When Starting Weight Training...

Adjustments...

Resources...

Pre-Program Routines

Routine #1 (conditioning the muscles)

Single Set Routines

Routine #2 (basic HIT)

Routine #3 (HIT with higher and lower reps)

Routine #4 (2 different weekly full body workouts)

Multiple Set Routines

Routine #5 (lower volume multiple set)

Routine #6 (higher volume multiple set)

Routine #7 (cumulative fatigue training)

Intensity Builder Routines

Routine #8 (basic pyramid)

Routine #9 (one of my personal favorites)

Routine #10 (low volume, heavy weights)

When Starting Weight Training...

When first starting out, it is a good idea to pick your bodybuilding routines from the
many that are out there. The ones I have on this page above aren't necessarily any
better than any others. Don't just pick your routines at random, do so with some
sound reasoning. Look at the routine and analyze it. Does it give you adequate rest
or is it clearly going to lead to overtraining? Is it focused on compound exercises or
is it more of a toning routine?
Run through the Bodybuilding Tips Checklist Page. Make sure the routine takes into
account most of these factors. The more things you do right, the more your gain
weight fast goal is likely to be realized.
Even better when first starting out, or if you are experienced but stuck in a rut of
slowed gains, is to get yourself a guru. Follow a specific and proven program
prescribed by a knowledgeable and reputable trainer that is designed for you, the
"genetically average Joe."

I highly recommend you consider one of the top-rated programs on the reviews
page. It is through the faithful following of a complete and sound bodybuilding
program that the big gains come.

Adjustments...
When you become more experienced at weight training, when your tracking has
some historical data (Tracking, Tracking Tracking, don't forget your Bodybuilding
Tracking Program), you will want to start making adjustments to your bodybuilding
routines based on what has been proven to work for you. Do your hams respond to
higher reps? Do you need more concentration on your calves than routine "A" allows
for?
With a good tracking program, you will have the answers for these types of questions
and be able to make intelligent adjustments that will keep your gains coming at a
fast pace. Only with a good tracking program will you become an advanced level
bodybuilder.
Until your tracking program has sufficient data, you'll have to experiment a little. The
bodybuilding routines on this page are somewhat tailored to myself, based on my
muscle fiber make-up and what my tracking has shown works for me in terms of
tempo and methods.
When looking at a routine, realize it is not engraved in stone. All parts are
changeable to fit your wants and needs.

Resources...
Other pages on this site can be helpful for understanding the terminology and
concepts that these sample bodybuilding routines are based on. The exercise pages
are linked within the individual routines.
Specific Pages related to putting together a productive routine include...
Adequate Rest to Avoid
Overtraining

Warm-Up Sets

Workout Routines
Methods

Weight Training Tempo

Splits for Bodybuilding

Workouts

Weight Training Routine

Changes

Some Sample Routines From The Gurus...

Anthony Ellis's Mass Gain Weight Training Routine

Sean Nalewanyj's Chest Training Routine

Sean Nalewanyj's Shoulder Routine

Tom Venuto's Arm Routines

Pre-Program
Bodybuilding Routines
Sample Bodybuilding Routines #1

Basic Routine Goal - Pre-Program, conditioning the muscles for what is to come
Routine Methods - Multiple Sets
Splits - 3 day split
Tempo - 1/0/1, 2 minute rest intervals
Comments - These are short workouts and should be completed in less than 30
minutes each. Do this or a similar bodybuilding routine (maybe a single-set routine
with light sets would be good) for two or three weeks before moving on to heavier
weight lifting. This is designed to wake-up the muscles from all the inactivity you've
made them endure. Don't be surprised if you see big gains with this as your body will
be ready to go and likely start with a bang.

Workout 1
Pecs, Delts, Triceps
Bench Press - 2 warm-up sets & 2x12
Military Press - 2 warm-up sets & 2x12
Bench Dips - 2 sets to failure
Crunches - 2 sets to failure

Workout 2
Glutes, Quads, Hams, Calves
Leg Presses- 2 warm-up sets & 2x12
Leg Curl - 2 warm-up sets & 2x12
Standing Calf Raises- 2 warm-up sets & 2x12

Workout 3
Lats, Traps, Biceps, Forearms
Lat-Bar Pulldowns - 2 warm-up sets & 2x12

Upright Rows - 2 warm-up sets & 2x12

Barbell Biceps Curls - 2 warm-up sets & 2x8

Back to Listings

Single Set
Bodybuilding Routines
Sample Bodybuilding Routines #2

Basic Routine Goal - Muscle Size, Strength

Routine Methods - Single Sets
Splits - Full-body, two workouts a week
Tempo - 3/0/1, 2 minute rest intervals
Comments - This is a basic and quick routine that is good for someone who is just
beginning the high intensity way of weight lifting.

Workout 1
Squats - 2 warm-up sets & 1x15
Bench Press - 2 warm-up sets & 1x8
Military Press - 2 warm-up sets & 1x12
Triceps Pushdowns - 2 warm-up sets and 1x12
Biceps Curls - 2 warm-up sets & 1x12
Crunches - 1 set to failure

Back to Listings

Sample Bodybuilding Routines #3

Basic Routine Goal - Muscle Size, Strength

Routine Methods - Single Sets
Splits - Full-body, twice a week
Tempo - 3/0/2, 2 minute rest intervals
Comments - This routine has rep ranges that have been effective for myself in
terms of spurring growth. Rep ranges that are the most effective vary by person. But
even when you find your ideal rep range, remember to go outside of it in some
routines to keep the muscles from adapting.

Workout 1
Squats - 2 warm-up sets & 1x15
Standing Calf Raises- 2 warm-up sets & 1x20
Straight Leg Deadlifts - 2 warm-up sets & 1x20
Bench Press - 2 warm-up sets & 1x6
Bench Dips - 1 set to failure
Pull-ups - 1 set to failure
Military Press - 2 warm-up sets & 1x12
Crunches - 2 sets to failure

Back to Listings

Sample Bodybuilding Routines #4

Basic Routine Goal - Muscle Size

Routine Methods - Single Sets
Splits - Full-body, 2 days a week
Tempo - 4/0/2, 2 minute rest intervals
Comments - This is a HIT routine where you do two full-body workouts but the two
workouts are composed of different exercises. At 8 exercises per workout, it falls on
the longer side of the HIT routine petulum.

Workout 1

Deadlifts - 2 warm-up sets & 1x15

Leg Extensions - 2 warm-up sets & 1x10
Military Press - 2 warm-up sets & 1x10
Shrugs - 2 warm-up sets & 1x10
Close-grip Bench Press - 2 warm-up sets and 1x10
Standing Calf Raises- 2 warm-up sets & 1x15
Reverse Barbell Biceps Curls - 2 warm-up sets & 1x10
Crunches - 1 set to failure

Workout 2
Squats - 2 warm-up sets & 1x15
Bench Press - 2 warm-up sets & 1x10
Seated Rows - 2 warm-up sets & 1x10
Military Press - 2 warm-up sets & 1x10
Triceps Pushdowns - 2 warm-up sets and 1x10
Seated Calf Raises- 2 warm-up sets & 1x15
Barbell Biceps Curls - 2 warm-up sets & 2x8
Decline Reverse Crunches - 1 set to failure

Back to Listings

Multiple Set
Bodybuilding Routines
Sample Bodybuilding Routines #5

Basic Routine Goal - Muscle Size, Strength

Routine Methods - Multiple Sets

Splits - 3 day Push/Pull/Leg Split

Tempo - 3/0/1, 2 minute rest intervals
Comments - This is on the lower side of the volume-like bodybuilding routines and
could very easily be considered a HIT program with splits. A good basic hardgainer
routine.

Workout 1
Biceps, Forearms, Lats, Traps, Abs - (Pull)
Pull-ups - 2 sets to failure
Dumbbell Bent-Over Rows - 2 warm-up sets & 2x8
Upright Rows - 2 warm-up sets & 2x8
Concentration Curls - 2 warm-up sets & 2x8
Shrugs - 2 warm-up sets & 2x12
Decline Reverse Crunches - 3 sets to failure

Workout 2
Glutes, Quads, Hams, Calves - (Legs)
Squats - 2 warm-up sets & 2x8
Deadlifts - 2 warm-up sets & 2x8
Straight Leg Deadlifts - 2 warm-up sets & 2x8
Leg Curl - 2 warm-up sets & 2x8
Standing Calf Raises - 2 warm-up sets & 2x12
Seated Calf Raises- 2 warm-up sets & 2x12

Workout 3
Pecs, Delts, Triceps, Abs - (Push)
Bench Press - 2 warm-up sets & 2x8
Bar Dips - 2 sets to failure
Bench Dips - 2 sets to failure
Triceps Pushdowns - 2 warm-up sets and 2x8
Military Press - 2 warm-up sets & 2x8

Lateral Raises - 2 warm-up sets & 2x8

Crunches - 3 sets to failure

Back to Listings

Sample Bodybuilding Routines #6

Basic Routine Goal - Muscle Size

Routine Methods - Multiple Sets
Splits - 3 day split
Tempo - 2/0/1, 2 minute rest intervals
Comments - This is a high volume routine and should be watched. It may not make
you a whole lot stronger but may improve your appearance and the size of your
muscles through volumizing effects.

Workout 1
Pecs, Lats, Traps, Abs
Bench Press - 2 warm-up sets & 3x12
Incline Bench Press - 2 warm-up sets & 3x12
Bent-over Rows - 2 warm-up sets & 3x12
Shrugs - 2 warm-up sets & 3x12
Crunches

- 3x12

Workout 2
Glutes, Quads, Hams, Calves, Abs
Deadlifts - 2 warm-up sets & 3x12
Straight Leg Deadlifts - 2 warm-up sets & 3x12
Lunges - 2 warm-up sets & 3x12
Seated Calf Raises- 2 warm-up sets & 3x12

Decline Reverse Crunches - 3x12

Workout 3
Delts, Triceps, Biceps, Forearms, Abs
Military Press - 2 warm-up sets & 3x12
Lateral Raises - 2 warm-up sets & 3x12
Bench Dips - 3x12
Biceps Curls - 2 warm-up sets & 3x12
Crunches - 3x12

Back to Listings

Sample Bodybuilding Routines #7

Basic Routine Goal - Change of Pace, Muscle Size

Routine Methods - Cumulative Fatique Training
Splits - 3 day split
Tempo - 2/0/1, 1 minute rest intervals
Comments - This is a tough but effective routine and a great change to heavier
weightlifting. As with all volume based training, watch it carefully to prevent
overtraining. You may need to use it for less time than you do other routines, like
two weeks instead of your usual four or six.

Workout 1
Pecs, Delts, Triceps
Bench Press - 2 warm-up sets & 7x7
Military Press - 2 warm-up sets & 7x7
Lateral Raises - 2 warm-up sets & 7x7
Close-grip Bench Press - 2 warm-up sets & 7x7

Workout 2
Glutes, Quads, Hams, Calves, Abs
Squats - 2 warm-up sets & 7x7
Standing Calf Raises- 2 warm-up sets & 7x7
Incline Twisting Sit-ups - 7x7 (or seven sets of an appropriate number for you)

Workout 3
Lats, Traps, Biceps, Forearms
Lat-bar Pulldowns - 2 warm-up sets & 7x7
Bent-over Rows - 2 warm-up sets & 7x7
Upright Rows - 2 warm-up sets & 7x7
Barbell Biceps Curls - 2 warm-up sets & 7x7

Back to Listings

Intensity Builder
Bodybuilding Routines
Sample Bodybuilding Routines #8

Basic Routine Goal - Strength, Muscle Size

Routine Methods - Forward Pyramid with Supersets
Splits - 3 day split
Tempo - 4/0/2, 3 minute rest intervals
Comments - This is your basic pyramid routine that is definitely excellent for
building muscles. Good for hardgainers as an occasional intensity boost.

Workout 1
Glutes, Quads, Hams, Abs
Squats - 2 warm-up sets & 1x10,1x7,1x4
Leg Press Superset - 1x10
Straight Leg Deadlifts - 1x10,1x7,1x4

Leg Curl Superset - 1x10

Crunches - 3 sets to failure

Workout 2
Pecs, Traps, Lats, Delts, Triceps
Bench Press - 2 warm-up sets & 1x10, 1x7, 1x4
Dumbbell Pullovers Superset - 1x10
Bench Dips - 2 sets to failure
Military Press - 1 warm-up set & 2x7
Pull-ups - 2 sets to failure
Upright Rows - 1 warm-up set & 2x7

Workout 3
Calves, Biceps, Forearms, Abs
Standing Calf Raises- 2 warm-up sets & 2x15
Dumbell Curls - 2 warm-up sets & 1x10, 1x7, 1x4
Reverse Curls Superset - 1x10
Wrist Curls - 1 warm-up set & 2x10
Crunches - 4 sets to failure

Back to Listings

Sample Bodybuilding Routines #9

Basic Routine Goal - Strength, Muscle Size

Routine Methods - Multiple Sets, Single-sets, Reverse Pyramid, Breathing Sets,
Multiple Supersets, Burn-out Sets
Splits - Full-Body
Tempo - 3/0/3, 2 minute rest intervals
Comments - This routine is done only once per week and is extremely intense when
done correctly. It may not seem like much but when done with full-intensity, you will

feel it.

Workout 1
Squats - 2 warm-up sets & Breathing Set 1x20
Bench Press - 2 warm-up sets & 1x2, 1x5, 1x8

Burnout Set - 1x15

Pull-ups - 1 set to failure
Seated Rows Superset - 1x15
Dumbbell Biceps Curls - 2 warm-up sets & 3x8
Reverse Grip Barbell Biceps Curl Multiple Supersets

- 3x8

Crunches - 2 sets to failure

Decline Reverse Crunches Multiple Supersets

- 2 sets to failure

Back to Listings

Sample Bodybuilding Routines #10

Basic Routine Goal - Strength

Routine Methods - Multiple Sets, Single Sets
Splits - 2 day split
Tempo - 4/0/1, 2 minute rest intervals
Comments - This routine doesn't have any intensity builder methods but low volume
and heavy weights with a concentration on the compound exercises is a great recipe
for some strength gains.

Workout 1
Lower Body
Squats - 2 warm-up sets & 1x3
Deadlifts - 2 warm-up sets & 1x3
Straight Leg Deadlifts - 2 warm-up sets & 1x3
Leg Extensions - 2 warm-up sets & 1x10

Leg Curls - 2 warm-up sets & 1x10

Standing Calf Raises- 2 warm-up sets & 2x10
Crunches - 3 sets to failure

Workout 2
Upper body
Bench Press - 2 warm-up sets & 1x3
Dumbbell Flyes - 2 warm-up sets & 1x10
Weighted Pull-ups - 1x3
Shrugs - 2 warm-up sets & 1x10
Military Press - 2 warm-up sets & 1x3
Lateral Raises - 2 warm-up sets & 1x10
Bench Dips - 1 set to failure
Biceps Curls - 2 warm-up sets & 1x3

Sets and Reps: Training Science or

Bodybuilding Art?

Sets and reps.. They are the mainstay of all workouts.

After all, without their measure, no workout would have meaning and no body could be
built. But are sets and reps more about creatively expressing a kind of bodybuilding
license or personal philosophy, or are they truly scientific tools by which we build precise
body parts of a certain size and shape?
Art and science can converge, particularly in this case. Thats because sets and reps and
the results they bring in particular and specific combinations, deliver very definite things
based on mathematics. The mathematics of training include sets and reps, training angles,
and things such as time vs. intensity, etc.. The art of training includes how you utilize and
direct those mathematics to create a result.
Training is a lot like the practice of medicine - both have elements of the scientific and
the artistic. Most people think medicine is strictly a scientific, quantifiable kind of
practice, and that doctors are the ultimate scientists. But more than that, doctors are the
ultimate artists. The best of them create a pagination of scientific prescriptions and
directions that create a result that can be pure magic. So too are bodybuilders - the
successful ones - part scientist and part artist. This description of being scientific
doesnt include chemical supplementation either.
Training is a science, no doubt, but training is also largely an art. Not everyone can create
a work of art and not everyone can create a training routine that is meaningful to the
canvas they happen to be working with. Since your body is a canvas, of sorts, its
important to understand how to lend dimension and image to that canvas.
Look, anyone can put together a routine of some kind. And, to some degree, putting a
routine together will garner some result or another. But will it end up being considered a
total picture of creative artistry? Not often. We laugh when we hear someone say, If I
took as many roids as that guy, Id be Mr. Olympia too! The reason we laugh is that that
person seems to have no clue as to the artistry necessary to create and direct a series of
routines to net a series of results, in a very methodical fashion, over time. It takes

incredible vision to see that this workout on this day, along with the workouts planned on
subsequent days, all have a reason for being the way that they are and will culminate in a
total picture of power and aesthetics.
So heres the science of a workout, using sets and reps:
Since there is a minimal amount of time in which a muscle can be stimulated in order to
achieve maximum strength and size gains, using a particular set of principles is
necessary. Here is an example of what each rep range will proffer:
REP RANGES FOR STRENGTH AND SIZE
1 to 5 reps = Maximum strength increases; enhanced neural drive
6 to 8 reps = Good compromise between maximum strength gains and hypertrophy gains
(IDEAL RANGE FOR BODYBUILDERS)
9 to 12 reps = Maximum hypertophy gains and an increase in strength (STILL IDEAL
RANGE FOR BODYBUILDERS)
13 to 20 reps = Strength and endurance gains - less hypertrophy.
Gains in strength are best had in the lower rep ranges - which is what powerlifters use and the best muscle size gains are to be had in the mid ranges.
DETERMINATION OF SET NUMBER AND TYPE
Number of sets chosen
The overall number of both sets and reps should be based on how rapidly you will
overtrain. The more sets you perform, youll naturally run the risk of overtraining. See
the categories below to determine, overall, how much is enough and how much is too
much.
Number of exercises per body part
The longer the list of exercises you wish to perform for a body part, the less sets youll be
doing overall. So if you are doing legs and you choose to do squats, leg press, hack
squats, leg extensions and lunges, you should do about 4 sets for the compound
movements and 2 sets for the others, such as lunges and extensions, so you dont
overtrain.
Muscle size
If you are already have a lot of mass, the number of sets you perform will be
proportionate to your current size and what else you want to accomplish. You will be
doing more sets for the larger muscle groups and less for the smaller, but still more than a
beginner.

Training Level
Beginners will require less overall sets and this should be taken into consideration. If you
are more seasoned, you may be able to handle 4 sets of each exercise and 3-4 exercises
per body part.
Composition of Muscle (Genetics)
More red or white fiber? Fast twitch or slow twitch? This is something youll only have a
clue about by your performance with endurance and strength activities. If you are
explosive but have little endurance, youve probably got a lot of fast twitch fiber. Youll
need to cater workouts to these determinations.
Putting it All Together
So heres how it goes
Ask yourself the questions associated in the sets section, and determine what your goals
are in the rep section, and put together exercises that you know you want to do, with sets
and reps assigned to each exercise. But it doesnt stop there. You see, each workout is
even more individual than this. Not only are the above considerations of hypertrophy vs.
strength and issues of overtraining, fiber type and set and rep number, important, its also
important to understand schedule, rest, how you eat, and a host of other factors that
cannot be accounted for by anyone but you. Thats why workouts are so individual - and
a total creation, using the science of facts.
Here are some other factors to consider and ask yourself before constructing a routine:

When do you train? (AM or PM)

Do you work a full day before training?

Are you overweight?

Do you get a full 8 hours sleep (minimum) per night?

Are you getting your caloric needs met?

Do you eat clean or anything you want?

Do you have stress in your life?

Can you now see why a workout is such a creative process? How sets and reps are not the
only consideration, but certainly provide a great roadmap for results?
Sets and reps are the undeniable parameters we cannot live without. However, sets and
reps are just the tip of the iceberg in terms of taking science and creating something
original and unique to you and your set of circumstances and criteria. Plug in the other

variables of your life, and youll find that sets and reps transcend mere science and
become art.

In order for your muscles to adapt, you have to shock it with different types of stimuli. Now
there are probably a million and one ways to shock your muscles but I will discuss a few
methods which I have used in the past and still use to some degree today.
Remember, shocking principles should be applied when you have hit a plateau. If you are just
beginning to lift weights, then straight sets is all that your body will require. Now on to the
goods.
1. Drop Sets:
If you don't know what a drop set is, then I will explain. A drop set is when you start with X
amount of weight and you perform as many reps as you can. When you reach failure, you
strip off some of the weight and then perform another set to failure.
After reaching failure, you continue to strip off weight and pound out reps to the best of your
ability. I have used drop sets for nearly all of my body parts and I must warn you that it hurts
like you wouldn't believe.
First off, you need to have mental toughness if you want to finish a drop set. Second, it will
burn and you will lose feeling in whatever muscle group you're working. Lastly, performing
one drop set is enough to send any novice lifter crying home for help. So my advice to you is
to try just one drop set to start out with and when you get comfortable enough, then add in a
few more sets. Just don't overdo a good thing. Some exercises that I have used drop sets for in
the past include all:
Bench presses
Squats
Leg extensions
Leg curls
Barbell curls
Triceps extensions
Dips

You can be creative in how you approach your drop set. Just make sure to be smart about it
and don't forget to use a spotter.

Related Article: How to add 40 lbs to your Bench in as little as 21 days!

2. Super Sets:
Supersetting is probably one of the most common shocking principles used throughout the
gyms I have been in. When you perform a super set, you perform two exercises one right after
the other with little rest in between.
For instance, you could perform incline dumbbell flyes followed by a set of incline bench
press. Since this is also a pre-exhaust technique, the amount of weight you will be able to
handle will be considerably less than if you started out fresh with the second exercise.
Make sure you use a spotter if you have never tried this technique before. Arnold was known
for Supersetting a lot of exercises. If you have ever seen his training program then you would
know what I'm talking about. For instance, he would superset compound chest and back
exercises.
You could do the same but once again, Supersetting takes out a lot of energy from you and
you need to start with a light volume. So if you're inexperienced with super setting, I would
suggest that you try one super set to see how it feels.
Once you get accustomed to it, you can add one or two more super sets every so often. Some
exercises which I would recommend Supersetting are:
Leg extensions and Lying leg curls
Barbell curls and Weighted dips
Dumbbell side laterals and Behind neck press
Flyes and Bench presses
Pullovers and Barbell rows
Leg extensions and Squats
and various others...

Once again, be creative and stick with what works.

Related Article: Dynamic Strength Training
3. Giant Sets:
Giant sets are similar to super sets with the exception that you perform three or more
exercises back to back to back with little rest. I'm not a big fan of giant sets because by the
time I get to my third exercise, I have very little left. One thing that I can recall doing in the
past was performing flat bench press, incline bench press and decline bench press back to
back to back.

Flat, Incline, Decline.

I never knew 135 could be so heavy! To be honest with you, I don't know of many people
who perform giant sets. If you do then do so at your own risk. You'll probably end up in the
corner losing your lunch or whatever it is you had to eat. Just don't say that I didn't warn you.
4. Forced Reps:
This is most definitely my favorite shocking principle! Why? Well, I have always used it
since the days of training back at Berry College and it's worked wonders. Forced reps are
exactly what they sound like. You force your muscles to work beyond their normal capacity.
Let us use the bench press as an example. Let's say that you can only perform 225 lbs for 6
reps to positive failure.
Now if you apply forced reps, you could probably pound out 225 lbs for 8-10 reps. Now that
you have handled 225 lbs for 8-10 reps, you are ready to go up in weight to say 235 lbs. At
this point, you might be able to get 6-8 reps using the forced reps principle. If you keep up
this progression, you may be able to perform 275 lbs for 6 reps using forced reps in a couple
of months.
Now if you tried to bench press 225 lbs to positive failure, you would undoubtedly get at least
10 reps, if not more. This will lead to phenomenal gains since the muscle is being exerted to
the max and beyond. The only drawback to forced reps is that it requires a spotter for almost
all of your work sets otherwise it would not be possible.
Also, it is highly recommended that you use a spotter who knows what you're doing and
knows how to spot. He/she needs to know how much help to apply to each rep so that the
lifter can stay in the groove. Once the groove is broken, the lifting becomes much more
difficult.
This technique is perhaps one of the more dangerous ones since you are handling a weight
which you normally aren't used to and if the spotter's attention veers even for one moment,
then you could face a weight crushing your skull. So be smart about your progression, get a
good spotter and be ready to fight for your life on each rep.

Conclusion
These are some of the shocking principles which I have applied in the past and still use to this
very day. They can benefit you and they can obviate your progress. Just learn what works for
you because in essence, bodybuilding is a system that is built on trial and error. If something
works extremely well for you, there is no need to change it until it stops working. If you have
any questions, e-mail them to me at psom@yahoo.com.
Best Wishes,
Phano Paul Som

Phano Paul Som is an

experienced bodybuilder,
athlete, freelance writer and
currently a medical student.

Natural Bodybuilding at its

Finest - Lift for Life.com

Bodybuilding Workout Technique Chart

This page was designed for you to have some different workout techniques at your
disposal in order to increase exercise intensity. Increasing this intensity will make
you stronger as well as bigger since you will keep your body guessing and growing all
of the time. There are several simple ways to increase exercise intensity. One way
is just taking less time with the workouts. Simply taking 30 seconds in between the
sets as opposed to 1 minute will dramatically make the workout more intense.
Another way is to time your workout and do more exercises in the same amount of
time you were exercising before. This will also increase workout intensity. The
second main way to increase intensity is by simply doing more weight during a
workout with a given exercise. More weight means more intensity. Now I will go to
the more advanced training principles:

Supersets
Supersets are two or more exercises performed in a row without stopping. For extra
intensity, you can even do three exercises without stopping known as tri-sets. It
takes a while to build up the endurance necessary to do a lot of supersets, but this
kind of conditioning develops in time if you keep working at it. You can use supersets
to train two different body parts-Bench Presses combined with Chins, for example-or
you can do a number of exercises in a row for the same body part. You will be
surprised how a muscle which seems to be totally fatigued will still have a lot of
strength remaining if you demand that it perform a slightly different movement. To
do this, however, you need to start with the most difficult movement, with each
succeeding exercise slightly less demanding-Bent-Over Rows, Seated Cable Rows, and
One-Arm Rows are a good combination. Personally, I have always liked to use
supersets to train opposite body parts simultaneously-chest and back, for example.
This gives you a tremendous pump as you perform the alternating pushing and
pulling movements, yet gives each muscle group involved the minimum chance to
rest and recuperate. Other good parts to perform supersets on are the triceps. I like
to do skull busters supersetted with close grip bench presses.

Drop Sets/Strip Sets

When I was first learning about bodybuilding training it was obvious to me that when
you come to the end of a set and seemingly cannot do another repetition, that
doesn't necessarily mean the muscles involved are totally fatigued, only that they are
too tired to lift that amount of weight. If a plate or two is removed, you can do more
repetitions. Take another plate off, and you can keep going even longer. Each time
you do this, you are forcing the muscles to recruit more muscle fiber. This training
principle is called the Stripping Method. You should never use the Stripping Method
at the beginning of an exercise when you are fresh and strong, but only for your last
set. Since the changes in weight must be made quickly so that the muscles don't
have time to recuperate, it helps to have a workout partner ready to slip plates off the
bar or move the pin in a machine weight stack. For example, you might do Bench
Presses with the heaviest weight on the bar you can handle for six reps. Say that
weight is 300 pounds. After you have failed, your partner would quickly strip off
weight so that you could do more reps with 250 pounds. I don't recommend going
too low, however, unless you are training for maximum definition, because you won't
grow by handling weights that are too light. Many bodybuilders use this principle in a
different way by working their way down a dumbbell rack as they do more sets of an
exercise and get more and more tired.
Drop sets are another of my favorite ways to shock the body. It involves doing an
exercise with say a set of dumbbells, putting them down, picking up the next lighter
weight, and doing another set without stopping. This is actually a dumbbell variation
of the Stripping Method. For example, I would do Dumbbell Presses starting with
100-pound weights and going to failure, then immediately setting them down and
continuing with 90-pound dumbbells. My muscles were too tired at this point to press
100 pounds, but the remaining unused fiber could still lift the slightly lighter weight.
Again, when the 90-pound weights got too heavy, I would go down to the 80s, then
the 70s, and so on. Each time I went down the rack I reached a little deeper into the
available muscle tissue to shock and innervate the muscle more thoroughly. There
are a number of ways of varying this technique; for example, using the dumbbells on
a rest/pause basis-doing the exercise until exhausted, putting down the weights for
ten seconds, then forcing out additional reps-or working your way up the rack as high

as you can, then back down, doing fewer reps with the heavier weights and more
reps with the lighter ones. Another good exercise to use drop sets on is the leg
extension machine. I sometimes do triple drop sets on this exercise. I would start by
doing a set of 10 on leg extensions with 130 lbs. then immediately drop the weight to
110 lbs. and do another set of 10 then immediately drop the weight to 90 lbs. and
rep out as many as I can. You can bet that this will kick your ass. Try it if you don't
believe me. You will be sore for at least 3 days to the bone after doing this one.

Negatives
Whenever you lift a weight using the contractile force of your muscles you perform
what is defined as a "positive" movement; when you lower the weight, uncontracting
the working muscle, you perform "negative" movement. Negative repetitions actually
put more stress on the tendons and supportive structures than on the muscles
themselves. This is beneficial because you want tendon strength to increase along
with muscular strength. To get the full benefit of negatives in your normal workouts,
always lower the weights slowly and under control, rather than letting them drop. To
work harder at negatives, first try cheating a weight up that would otherwise be too
heavy to lift strictly and then lower it slowly and deliberately. Your muscles can lower
a heavy weight under control more than they would actually be able to lift in the first
place. At the end of a set, when your muscles are very tired, you can have your
workout partner give you a little assistance in lifting the weight, and then do strict
negatives on your own. Negatives are excellent to add strength to a weak bench
press. You can also use negatives for adding size to biceps by emphasizing the
downward movement. Raise the barbell at a normal pace, then take a five count to
lower the weight emphasizing the negative portion of the movement.

Isotension/Flexing
During your one-minute rest period between sets, don't just sit around watching your
training partner do a set. Continue to flex and contract the muscles you are training.
This not only keeps them pumped and ready for more action, but is in itself a very
beneficial kind of exercise. Flexing is a form of isometric exercise, and isometrics
involve very intense muscle contractions. Bodybuilders who are posing, flexing,
watching himself in the mirror, are not doing so out of vanity. They are engaged in a
very important part of the workout. You get the same kind of benefits from really
hard sessions of posing. John Parillo is a big proponant of stretching after a set on
given exercises. He calls his method fascial stretching. The purpose of this stretch is
to stretch the skin as to allow more room for muscle growth. It also keeps the
muscles warm in between sets. I personally think this is a great way to achieve some
new growth if you are stuck on a plateau for a while.

Instinctive Training
If you are a beginner bodybuilder and are attempting to master exercise fundimentals
and create a basically sound muscle structure, it pays to follow a set program. But
after you have been training for a longer period, you will find that your progress will
increase if you learn to perceive and understand your body's individual responses to
training and vary your workouts accordingly. If you usually began a back workout
with Wide-Grip Chins, you might decide instead to begin with Bent-Over Rows and

finish off with Chins. This is trusting your instincts to help guide you through a
workout. Occasionally, you might abandon your normal workout and do something
entirely different: instead of German Volume Training for chest; for example; do
fewer, very heavy sets or a lot of sets done rapidly. Your body has its own rhythms.
It is different from day to day, and that the more advanced you become, the more
you need to be aware of these variations and cycles. Let me caution you, however,
that this awareness does not come overnight; a year or more of training is usually
needed before you can begin to profit from making these occasional instinctive
adjustments in your program.

21's
This system is elaborate because you do a series of half reps in the lower range of
motion, a series of half reps in the upper range of motion, and then a series of full
reps. You can use any number of reps for this type of set. You can do 10-10-10, or
8,8,8 or any combination as long as you do the same number for each of your half
reps and full reps. Traditionally, many bodybuilders have used seven reps -hence the
name "21's": 3 x 7. The extra stress generated by this kind of training comes about
because you have to stop the movement right in the middle, and this forces the
muscles to exert themselves in ways they are not used to. Making the muscles do
things that they are not used to will help spur them on to new growth. This type of
exercise is typically done on the biceps or you can even experiment with this on the
squat rack with a lower weight than you would normally use.