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
3. You should experiment with this program in order to find out if it can help you achieve all your goals.
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 won’t 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 there’s 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 won’t 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 shouldn’t 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.
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