Pyramid Superset Mass Challenge Arm Edition!
Video taken from the channel: Blue Star Nutraceuticals
HOW to use supersets and drop sets to BUILD muscle!
Video taken from the channel: bios3training
Kinobody’s Reverse Pyramid vs. Straight Sets vs. Pyramid Training Rep Schemes
Video taken from the channel: MuscleNMind
Which Calisthenics Method Is Best for Muscle Growth Between Circuits, Pyramids, and Sets & Reps?
Video taken from the channel: Old School Calisthenic
Muscle and Strength Training Pyramid Level 1 and intro
Video taken from the channel: Team3DMJ
Pyramid Superset Hypertrophy Challenge Chest & Back Edition!
Video taken from the channel: Blue Star Nutraceuticals
Straight Sets vs Super Sets for Building Muscle
Video taken from the channel: RedDeltaProject
Supersets and pyramids are called overload systems. If you create metabolic stress in muscle tissue, it will grow bigger. However, this type of training does not hit the sweet spot for strength increases. Strength requires neuromuscular activation, which responds best to heavy loads, low reps, and sufficient rest between sets.Ideally, you want to aim to superset opposing muscle groups and motions.
That insures that you train your entire body evenly, and it’ll help you build total-body strength and muscle.Working the Hips: Workouts to Build Strength and Muscle Stamina. If you select the 1-20 pyramid, you will get 210 total squats during the 20 sets (with 2000 meters of running).Of Supersets & Pyramids: 7 Simple Training Tips to Bust Through Plateaus & Banish Workout Boredom.
While a straightforward weight lifting program is more than ideal, training methods such as supersets, drop sets, and pyramids have the ability to inject your workouts with the oomph needed to overcome muscle-building stalls and banish boredom.Muscle and Strength Building Program: 5-4-3 Opposing Muscles Method. RELATED POSTS. Training Legs Twice A Week: How to Build Bigger.1 day ago · This Workout Program Uses Supersets to Build Full-Body Strength You’re more active than ever now.
And that makes you want it all: strong abs, less body fat, more back muscle.42 minutes ago · 4 Day Superset & Timed Set Muscle Building Workout This is a 4 day workout variation of one of the most popular training systems on M&S. You will hammer your muscles into effective growth using timed sets and supersets.
“I need to know the way to construct lean muscle with out getting too massive.” If you’ve ever mentioned this to a coach and seen them cringe, there are a few causes. First of all, getting “too big” doesn’t simply occur after just a few journeys to the fitness center. It requires adherence to a [ ].The Muscle-Building Resistance Band Workout To Make Huge Strength Gains At Home Bodyweight not pushing you hard enough?
Dig out the bands from the garage and use our three supersets to overload.So if building lean muscle is your goal, what you actually need to do is increase muscle mass and lose fat — thereby achieving a lean, toned physique. That being said, most fitness pros will understand exactly what you mean when you say, “Show me how to get lean muscle.” We asked a few to share their best tips.
1. Mix Light and Heavy Weights.If you’re aiming to pack on lean muscle and increase your strength as effectively as possible, there is literally no reason to ever perform supersets as part of your training plan. The goal of a muscle building workout is to place the muscles under maximum tension within a hypertrophy-based rep range (usually somewhere between 5-12) and focus.Ascending pyramids are best suited for those seeking strength gains.
Many powerlifters and other athletes seeking absolute max strength don’t take nearly as many sets to muscle failure as bodybuilders do—maybe only 1-2 per exercise. This allows them to generate maximal power on those last 1-2 sets in which they need to move the heaviest weights.Supersets are excellent for developing muscularity, but are not, however, overly effective for building strength. They are not effective for building strength due to a reduction in the amount of weight you can handle.
This reduction in weight is caused by.Explore Lori Reimer’s board “exercise: pyramid”, followed by 457 people on Pinterest. See more ideas about Exercise, Pyramid workout, Fitness body.
Pyramids involve picking a number of reps and working down from there on each subsequent set. There are different pyramids with different rep ranges for strength, generalized hypertrophy, and bodybuilding combos or supersets. At my gym, we do a variety of what.
List of related literature:
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from Complete Conditioning for Swimming |
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| from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging |
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| from The New Rules of Lifting: Six Basic Moves for Maximum Muscle |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner |
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| from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body |
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| from Heal without Pill |
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| from Chinese Martial Arts Training Manuals: A Historical Survey |
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| from Science and Development of Muscle Hypertrophy |
52 comments
Great video Matt! I’d like to hear your take on bodyweight drop sets? Thanks!
this is just great fuaark i love updates from Helms, such informative content
Correct correct!!
Basic principles always works
These kids want the magic pill to be jacked in 12 months
I got told before I started that it takes 7 years to get close to your body limit and it’s true
No magic pill here
is there any trap building pyramid workout? please share I’m having tons of problem with building them
A youtube video hasn’t made me this happy in a while. Real good to have ya back Eric:)
Jerry can the rest pause method be used in place of forced reps if you don’t have a spotter?
But isn’t constant progression needed to get bigger? How do you keep progressing/build muscle if you keep switching up the workout style??…
What if you do unilateral training and say if you finish on your left side and went on to bilateral movements on your next exercises your left side would be more fatigued than your right side because your right side already started getting rested as you were finishing off with yout left side
Been staying up way late because of gf related stuff and I’ve changed as a person and now can actually miss training days because it’s fullbody 3x a week and adjust when i know the planned day is going to be a rough training day because of a fucking up sleep session.
I’ve been in your program for a month and holy shit it’s nice.
Hey man have you stopped doing videos? You should make more of them…
Thumbs up from Brazil
Sorry, first time I’ve heard these expressions. So a straight set means you do for example 3 sets of one kind of exercise, whereas a superset means that you do one set of an exercise, move on to the next exercise till all exercises are finished then you start your second set for the exercises? If this is true then unless they were all working the same muscle group it would mean less time under tension due to longer breaks. One thought I have is that if you do a really tough exercise and rotate between tough exercises then this would make it a GTG exercise workout, so maybe it would lead to strength gains rather than muscle bulk gains. Does this make sense? At one stage I was doing this by doing 3 reps of close pull-ups, 3 reps archer squats and 3 reps archer pushups, then rotating back to the pull-ups, and doing the whole thing 5 times. I found I gained considerable strength after doing it for 2 weeks, and to be honest people commented that I was looking more “pumped”, even though I told nobody what I was doing. It also meant I could do this several times a day as my muscles weren’t fatigued.
I saw your workout plans from the website. Chest/Back on Thursday and Shoulder/Bicep/Tricep on Friday??? You are working the same muscles two days in a row? Doesn’t make sense
Could you do a video on straight sets vs drop/cluster sets? Might be interesting because of the recent research regarding “effective reps” when using short rest periods!
I totally agree with you. This video is a good explanation, but maybe too long time.
Please note that there is no special ‘hypertrophy zone’. All rep ranges work for building muscle.
Would you mind posing a link for the volume-matched study you mentioned in the video? I would like to pursue that subject further. Awesome information. Keep up the good work.
You say negative trauma affects training‚I say lifting weights suppresses the negativity from the trauma
Hey Matt, I feel like if I were to stop exercising for months or possibly years I would be able to go right back on day one and start suddenly doing the same amount of reps and just exercising the same way I have been. So, this may be a stupid question, is exercise a waste of my time?
Jerry I love your channel how do you feel about opposing muscle group super sets, with progression?
What if you are doing reverse pyramid for 1 year, can we change it to straight sets?
Please dont posting bro! You have good charisma and knowledgeable I can see you go far on youtube!
i train at home and dont have much weights so i do straight sets and do more reps.
For example me
I am a novice lifter, with good strength gains. But my Chest fucking laggs and my benchpress is veeery weak. Would straight sets be better, Like im doing now(but not progress really well), or a reverse Pyramid Like 3 6 10 or something Like that?
Totally agree. I also find that the longer you stick with supersets the better you get at them physiologically (localised conditioning) and neurologically (task switching) so that strength output is minimally affected. In the interim however there is a trade-off of some strength for sure.
I like how you focused on getting as best results as possible in a world where roadblocks will always get in the way of training. Youre saying ‘its better to have a flexible program which will keep you training and make moderate gains, than a perfect program which will fall apart when it reaches a speedhump.
Mix and match. Look at the cyclists vastus medialis. Light reps heavy reps all on the bike. Train consistently and hard, go with the feel.Variety is the spice of life. Hope this makes sense.
how many times should i perform this? or any direct arm isolation for max gains??
Dude your video on abs and thicken waistline I know you use progressive overload on squat and deadlift and you don’t need to do any ab training this will give you a thick waistline and is enough stimulating for your core
Hey man, great vid, Quick question for the dummies. If you do a straight set scheme, say 4×10, if the weight you choose you hit failure on the 4th at 10 reps wouldn’t the first 3 sets be a waste of time? where as a reverse pyramid you could reach failure every set? i like straight sets but cant help but feel the first 1-2 sets im just warming up. thanks for you help.
Finally,it’s good to have you back Eric,solid video.Hope to see more,keep it up!
if the muscle is fucked from a hard set then doing a drop set is still stressing the muscle to respond even if it’s not progressive overload on the scales surely. it’s just as hard as the first weight was for the muscle because it’s fucked. the muscle doesn’t know it’s lighter when it’s in that state is my thinking
Could you speak faster I couldn’t follow you at 4 times normal speed… really please slow down when you talk are you on something if you are i get it!!!!
I hope you respond
I truly enjoyed this introduction and planning on watching the rest. you said that stress decreased the gains. I’m a doctor and my life is very stressful. What should I do?
Hi what’s the best 4 day split? Focusing on muscle growth, also what’s your opinion on Rest-Pause sets Kinobody recommends? (12-6-6-6)
Funny thing that some of these principles don’t only apply to training, but to the life generally. I feel *illuminated*😀 Thank you for sharing the wisdom, Eric.
honestly love pyramid sets, I can’t explain all the science behind it but it has really worked for putting on size along with my joints feeling MUCH better compared to straight sets or reverse pyramid. I don’t think I’m ever going back as my goal is to purely put on as much size as I can while keeping joints healthy.
Jerry but even when you drop weight it feels like if it’s heavy so eventually you will get stronger bigger and be able to do more reps
Hey bro what’s your sodium intake or do you not track it at all? Would like to see a video about this but a reply is always nice too instead ����
Have you heard of the playing card method? A prison thing. Deck of cards, flip first card do whatever reps it says and keep going through the deck, face cards are 10 reps.
Now that’s how you make a comeback!! Welcome back Eric! Great content
Keep in mind pyramid training is great for people that has shoulder problems as it allow proper muscle to warm up and engage prior to weight increase. One drawpack of reverse pyrimid training is that there is a higher risk of injury if not warmed up properly.
push pull supersets, like doing back and chest back to back, how do they work? do set of chest, then go right to back and THEN rest like a minute) and then repeat or no rest at all?
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Straight sets works better for me but something that makes me doubt is that processors in computers always benefits from more cores. 1 single cpu core never did the job that great. So I keep wondering if straight sets is the way to go or not
658 likes 0 dislikes…. must resist…. tempted… so tempted to destroy this perfection!” AAAAAAHHHHHH!
So no one in this fucking fitness and vanity industry has the joints health into consideration.
You should do “Dismissed!”:D like this comment if you agree
Your videos are awesome and very informative. But some feedback: you beat around the bush too much in the beginning, dive into the topic and speak your knowledge right away. you lose the attention of your audience in the first 3-4 minutes. if you cut all the nonsense and leave whats important, you’ll be left with a 6 min video full of nothing but knowledge. great stuff nonetheless.
I think supersetting agonist-antagonist muscles are ideal. Keep intensity up, don’t fatigue adjacent muscles by doing similar exercises, and give worked muscles a nice rest due to active insufficiency. So superset vertical push with vertical pull, horizontal press with horizontal pull, etc. I skip this approach for legs and other already intense exercises though, like farmers walks, as they’re just too demanding.
I wonder how much reps shall I do for my bi/tri, because there are a lot of opinions on how much they are involved in lat pull downs / rows or benching and so on.. I´m talking about hypertrophie training for bodybuilders only, not for power lifting. I´m trying to isolate the back as much as possible while pulling/rowing, but how much work is done by my biceps? I tried to do flys only for chest, but it seems to be worse for hypertrophy and strength both than dumbbell or bar bench and incline. for example in a push/pull/leg split i´m doing 40 reps of press exercises and 30 of flys, how much tricep and front delt reps should i add?
btw: it´s so sad to see how much people are following useless entertaining channels and you have only 50k:(
I currently weigh 220 and I want to cut down some body fat and get shredded all around. Do you recommend I follow your 4 month routine? I would like any knowledge you have! I have been working out for 4 years now. I never really cut or dieted much, if I did I lost a lot of muscle.