IM-HO-TEP, you know, the mummy from "The Mummy." He dug( hee) pyramids, right? You should, too, when you're developing your exercise programming. Depending on your goals, you can use one of the two following pyramid approaches. ( There are many more that we'll look at another time, but these are two of my faves.)
Muscle Endurance/Stamina PyramidThe first pyramid program is one I stole from a Navy SEALS instructor. It has 3 exercises, pull-up, push-up, ab exercise of your choice. The ratio of work is 1:2:5, respectively. The first set would consist of 1 pull-up, 2 push-ups, 5 sit-ups. Set 2 would be 2 pull-ups, 4 push- ups, 10 reverse crunches. Set 3: 3 pull-ups, 6 push-ups, 15 Russian twists(for example.) Perform all the exercises right after one another. Go until you reach failure at one of the exercises, then reverse and go back in the other direction. The goal is to be able to get to 10 pull-ups, 20 push-ups, and 50 ab reps. Put this in your "cutting" cycle.Killa! Just like Im-Ho-Tep.
Navy SEALS kickin' it!
Maximal Strength the second pyramid scheme is the flat pyramid. This is a heavy load, low rep resistance training scheme designed to avoid neuromuscular "confusion" by maintaining a fairly stable load. The pyramid would look something like this: warmup set for 6 reps at 60% 1RM. Set 1, 6 reps@80% 1RM. Sets 2-5, 3 reps@90% 1RM. Final set repeats set 1 scheme. Put this one in your strength mesocycle. Use both of these pyramids when building your own great temple.
From "The Mummy" (1932) starring Boris Karloff Frank Whemple: " Stuck in the desert...that tomb...well, when we came to unwrap the girl herself... You'll think me silly, but I sort of fell in love with her. Helen Grosvenor: " Do you have to open graves to find girls to fall in love with?"
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