Workout Programs For The Old Pyramid System

Pyramid workouts are a traditional system of bodybuilding in which you increase weight or repetitions in successive sets. Other types of pyramid systems also exist whereby you decrease resistance or reps as you go, which are called reverse pyramids. Although reverse pyramids are effective for weight training, the original pyramid system lets you warm up your muscles as you go. Bodybuilders use body part-specific workouts to bulk up a specific area while other body parts rest

Mass Building Program for the Chest

A pyramid workout can effectively increase muscle size to bulk up. Starting with lighter weights lets your muscles warm up as you go and makes it easier to get started because you don't have to lift massive weight. You then increase either weight or reps as you go. Pyramid workouts can be full-body workouts or can focus on particular areas. The following weight suggestions are only examples; you should use the heaviest weight for which you can complete the number of repetitions without strain. For the chest, start with a flat barbell bench press. Do 20 reps with a 45-pound bar. Rest for 30 seconds, and then do 10 reps with 115 pounds. Next, do eight reps with 135 pounds and rest 30 seconds. By now you are warmed up. Proceed to do six reps with 155 pounds, four reps with 185 pounds and two reps with 205 pounds. Rest for one to three minutes. Next, do incline barbell bench presses. Start with 10 reps with 135 pounds, eight reps with 155 pounds and then six reps with 185 pounds. Follow the incline presses with decline presses, using the same weights and reps. Finish the workout with close-grip barbell bench presses starting with 15 reps at 95 pounds. Next, do 12 reps with 115 pounds, eight to 10 reps with 135 pounds and lastly, six to eight reps with 145 pounds.

Pyramid Program for the Back

An example of a pyramid workout for the back includes deadlifts and bentover rows. Deadlifts also work the hamstrings and glutes while bentover rows work the arms, as well. Begin with 10 reps and 135 pounds of deadlifts. Next, do eight deadlifts with 185 pounds, six deadlifts with 225 pounds, four deadlifts with 275 pounds and then one to two deadlifts with 315 pounds. Again, these are suggested weights. Rest for one to three minutes between sets. Next, perform bentover rows. Start with 15 reps at 95 pounds. Then do 12 reps with 135 pounds and finish with 12 reps of 185 pounds..

Bodyweight Program

An effective allover body toning program that uses only a pullup bar or jungle gym consists of chinups, hanging leg raises, sprinting and clap pushups. Start with one repetition per set, and add a rep for each successive set. For instance, set two would be two reps per exercise. Work up to eight if you're an intermediate exerciser, or just to five if you're a beginner. Regular pushups or knee pushups are acceptable if you're a beginner. This workout can also be performed as a reverse pyramid by starting at eight reps, or five if you're a beginner, and taking off one rep per set.

Military Pyramid Workout

The military uses a a variation of a pyramid workout that only uses a pull-up bar. In this workout, start with one pullup, two pushups and three situps. On the second set, add one pullup, two pushups and three situps so that you do two pullups, four pushups and six situps. Continue to add the same number of reps per set for a total of six sets.