MUSCLE & STRENGTH
Last month I discussed repetitions for strength and muscle. Many believe that reps under six will help you build strength, while reps between eight to 12 help build muscle. Regardless of beliefs one has, it is best to experiment for yourself to find the program that works for you depending on your needs. Can you perform a program that develops strength and muscle size? I believe you can. I have used many programs over the 30 years of lifting weights and discovered that one program has helped me with both areas of concern. The program I’ve used is called “pyramid.” What is this and how does this program work?
The Methodology
You choose compound exercises for every body part and a decent weight that you can perform for muscle-building reps and add weight to every set with lower reps for strength. The following pyramid program will illustrate exercises, sets, reps and days performed.
Please remember that all programs used can be adjusted to better suit your needs and are not set in stone. Do what works for you and always lift heavy enough weight to the prescribed reps where you struggle to finish the set.
The Program
Day 1:
Chest, Shoulders and Triceps
Flat bench press: 1×10, 1×8, 1×6, 1×5
Incline dumbbell press: 1×10, 1×8, 1×6, 1×5
Dumbbell bench flyes: 1×12, 1×10, 1×8
Seated military press: 1×8, 1×6, 1×5
Standing alternating dumbbell press: 1×8, 1×6, 1×5
Standing dumbbell side laterals: 1×12, 1×10, 1×8
Close-grip triceps bench press: 1×8, 1×6, 1×5
Lying bar triceps extension: 1×8, 1×6, 1×5
Cable triceps pushdown: 1×12, 1×10, 1×8
Day 2:
Back, Biceps and Abs
Bent-over barbell row: 1×10, 1×8, 1×6, 1×5
Seated close-grip pulldown: 1×10, 1×8, 1×6, 1×5
Pullups: 1×12, 1×10, 1×8
Standing barbell curl: 1×8, 1×6, 1×5
Alternating dumbbell curl: 1×8, 1×6, 1×5
Seated one-dumbbell concentration curl: 1×12, 1×10, 1×8
Cable crunch: 1×12, 1×10, 1×8
Hanging leg raises: 1×15, 1×12, 1×8
Plank holds: Three sets of 30-sec. holds
Day 3:
Quads, Hamstrings and Calves
Barbell squats: 1×10, 1×8, 1×6, 1×5
Leg press: 1×10, 1×8, 1×6, 1×5
Seated leg extension: 1×12, 1×10, 1×8
Lying leg curl: 1×10, 1×8, 1×6, 1×5
Dumbbell stiff-leg deadlift: 1×8, 1×6, 1×5
One-leg curl: 1×12, 1×10, 1×8
Standing calf raise: 1×8, 1×6, 1×5
Seated calf raise 1×10, 1×8, 1×6
Standing one-leg calf raise: 1×12, 1×10, 1×8
Weekly Schedule
Day 4: Off
Day 5: Repeat Day 1
Day 6: Repeat Day 2
Day 7: Off
Note: Week 2 begins on Monday with the Day 3 routine.
Add weight to each set and perform the reps. Ensure adequate rest between sets.
AS ALWAYS, STAY ACTIVE AND BE IN CONTROL OF YOUR MIND, BODY & SOUL
Paul Passino has a Bachelors of Science degree in human performance and sport with a health, education, and coaching minor, as well as 45 hours of sports administration and over 23 years of teaching P.E., weight training, and coaching.
