Weight Lifting, Weight Training, Bench Press & Bodybuilding
November 22, 2014
Doberman Dan Barks Bench Press Pyramiding Bites!
by Doberman Dan

Bench Press Pyramid

"Why I Think 'Pyramiding' Sucks! And How You Can Add Up TO 50 Pounds To Your Bench Press IMMEDIATELY By NOT Pyramiding!"

From my very introduction to the Iron Game over 20 years ago, (geez, that makes me sound old!) all of the literature, books, and courses I've read or followed advocated "pyramiding" your weights on the basic exercises.

If you don't know what "pyramiding" is, here's an example using the bench press:

Set 1: 12 reps with 135 lbs.
Set 2: 10 reps with 185 lbs.
Set 3: 8 reps with 225 lbs.
Set 4: 6 reps with 250 lbs.
Set 5: 4 reps with 265 lbs.
Set 6: 2 reps with 285 lbs.

Even as a novice bodybuilder, after a few weeks of "pyramiding" I thought that it was kinda stupid. After all, if the goal of doing all this work in the gym is to get stronger and bigger...and we're supposed to constantly strive for pushing more and more weight in the basic exercises...then all this "pyramiding" stuff seemed to me to be a lot of wasted energy on lighter unproductive sets. Plus it seemed like I would be able to do more weight on the heavier sets if I hadn't have burned up so much energy on the lighter sets. This was (and still is) just my humble observation.

bench press pyramid Now I agree that warming up is important...but geez, how "warm" do you wanna get? So warm you're fried???

So I think I've discovered a better way. Well, it's been better for me. But who knows? It could work for you, too!

As I was just now getting ready to describe my system for the basic exercises, I realized that I don't have a name for it! I guess I gotta call it sumthin'!

Hmmmmmm...since I'm not really in a creative mood let's call it... (insert drum roll here)

"Doberman Dan's Non-Pyramid System For Maximum Muscle Growth"

OK, I admit that kinda sucks. I tried to think of something cute and creative but couldn't. I tried to think of a word that means "opposite of a pyramid" but I don't think that word exists. So for now we're stuck with this non-creative name.

So instead of the pyramid thing (wouldn't it actually be a "triangle?" Pyramids are 3 dimensional) let's try training on the bench press like this:

Warm-up Set 1: 20 reps with the empty bar (Get a little blood flowing and work on your technique. Do these slowly like you really have weight on there. Just don't ask someone to spot you on this set lest you look like a wuss!)

Warm-up Set 2: 12 reps (Select a weight in which you can EASILY complete 12 reps without even being remotely close to temporary muscular failure. This is an easy set just to get you warmed up. Do NOT select a weight which will tax the muscles.)

Warm-up Set 3 (if needed): Same as set 2 Set 4 "Weight acclimation" Set: 4 reps (Use a weight that you could do about 10 to 12 reps with if you went to temporary muscular failure. You're not trying to tax the muscles, just getting used to the feel of the heavier weights.)

Set 5 - Your 2nd "weight acclimation" set: 1 to 2 reps (Use a weight that you could do about 6 to 8 reps with if you went to temporary muscular failure. Again, you're not trying to tax the muscles, just getting used to the feel of the heavier weights.)

Set 6 - Your first actual "work set": 6 to 8 reps (Use a weight that allows you to do at least 6 reps but no more than 8 reps to temporary muscular failure. If you can't do 6 reps, the weight is too heavy. If you can do 8 or more reps, the weight is not heavy enough.)

Set 7 - Your 2nd "work set": Same as Set 6 (Due to fatigue from the first work set you might not be able to get 6 reps. If you only get 4 or less, lighten the weight a little for the final set.)

Set 8 - Your 3rd "work set": Same as Set 6 When you start your actual work sets, rest 2 to 4 minutes in between sets. You want plenty of recuperation time. We're trying to hoist big iron here.

If you're a relative newbie to the Iron Game stick with the 6 to 8 rep range on the work sets.

If you've been training a while and consider yourself an intermediate or advanced bodybuilder, you might want to try the 4 to 6 rep range for the work sets. I've made some really good size and strength gains within the past 3 months by working in the 4 to 6 rep range on the basic exercises.

If you have good recuperation-ability and are intermediate to advanced, you could add a 4th work set. But for most folks I think 3 is plenty.

Now go try it on your next bench, deadlift, or squat workout. I'll bet if you've been "pyramiding" you'll be amazed at how strong and fresh you are on the work sets while following my "non-pyramid" system. I added 25 pounds to my incline press the first time I tried this system.

Maybe you'll do the same!

If you liked this article check out my ebook as well.

Hyper Growth Muscle Mass Training E-book
A step-by-step guide that teaches you the secrets, tips, and techniques you need to know to build a chiseled, muscular, ripped, head-turning physique...FAST! The "Hyper-Growth Muscle Mass Training" course is an extremely effective natural human growth hormone stimulator and packs on muscle mass, strength and power faster than you would've ever thought possible...while burning off body fat like crazy! This guide covers it all, and makes it easy for you to get started building rock-solid muscle size and power while burning off ugly body fat. Written by our good friend Doberman Dan. Read all about it.

 


Other Related Bench Press Information

Up your max fifty pounds in ten weeksCritical Bench Program
This bench press program is a power program designed to help you increase your one rep max by an average of fifty pounds during the ten week training cycle. It is different from other programs because you are provided with the actual weights you will be using on bench day and given a full body lifting split to follow. Over 3500 powerlifters, weekend warriors, and athletes have had success with our system. Get more in depth information by clicking here. If you're ready to order now be sure you know your one rep max. You can look it up on our chart.

  Download the electronic version as a pdf. $39.99

 


Hyper GrowthNEW Hyper Growth Muscle Mass Training Program

"An Extremely Effective Natural Human Growth Hormone Stimulator And Packs On Tons Of Muscle Mass, Size And Encourages Hypertrophy Faster Than You Would Ever Think Possible...While Burning Body Fat Like Crazy!"

A step-by-step guide that teaches you the secrets, tips, and techniques you need to know to build a chiseled, muscular, ripped, head-turning physique...FAST!

Experience Hyper Growth For Yourself!

 

Return to the Bench Press Articles Archive

 






200 Best Muscle Building Recipes  increase testosterone by 170%

  musclebuildingclub  bestcreatine




Natural Bodybuilding | Growth Factor-1 | Discount Bodybuilding Supplements | Gain Weight Fast | Big Arms | How To Get Ripped
Weight Lifting Programs | Weight Lifting Equipment | Weight Training Articles | Weight Lifting Workouts | Workout Routines
Bench Press Routine | Bench Press Workout | Increase Bench Press | Bench Press Records | Bench Press Chart
Lean Body Mass | How To Run Faster | Bodybuilding Tips | Athlete Celebrity Interviews | Muscle Growth Stories
Muscular System | Healthy Bodybuilding Recipes | Muscle Man | Female Bodybuilders | Weight Lifting Exercises
Powerlifting | Dumbbell Exercise | Muscle Bodybuilding T Shirts | Vince Gironda | Vince Delmonte | Jennifer Nicole Lee
Weight Lifting Accessory | Football Strength Workout | Weight Lifting Belts | Mike Geary
Bench Press | Fitness Links | How To Gain Weight Fast | Strength Blog | Build Muscle Fast | Workout Reviews | Workout Videos
Weight Lifting & Weight Training Tips For Building Muscle Strength
 
Fitness Models | Strongman | Muscle Building Nutrition | Muscle Growth | Muscle Building Experts

Supplements: Testosterone Booster | Super Fat Burner | Beta Alanine | Creatine Caps | Nitric Oxide NO2 | Muscle Building Supplements | Post Workout Supplement

Articles: Bench Press Tips | Supplement Reviews | Muscular Strength | Bodybuilding Nutrition | Fitness Health | Muscle Building
Fat Loss Tips