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| Training Intensity Principles: Pyramid
Principle |
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You can pyramid the weight to ensure proper muscle warm - up. This
may take the place of stretching or other conventional warm ups,
because by pyramiding you prepare your muscles for the lifts ahead,
and reduce your chances of injury. For example, you can start with
60% of your maximum lifting weight, and gradually increase the
poundage during each subsequent set.
Two examples of the Pyramid Principle are shown below. One is for
biceps curls and the second is for flat barbell bench press:
Pyramid Principle for Biceps Curls
| Set |
Reps |
Weight (Pounds) |
| 1 |
20 |
50 |
| 2 |
20 |
50 |
| 3 |
8 |
80 |
| 4 |
6 |
75 |
| 5 |
6 |
75 |
| 6 |
3 |
90 |
| 7 |
8 |
80 |
| 8 |
15 |
65 |
Pyramid Principle for Biceps Curls
| Set |
Reps |
Weight (Pounds) |
| 1 |
20 |
100 |
| 2 |
15 |
110 |
| 3 |
12 |
115 |
| 4 |
8 |
125 |
| 5 |
8 |
125 |
| 6 |
12 |
115 |
| 7 |
15 |
110 |
| 8 |
20 |
100 |
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