Pyramiding For Bulk
Here is my Routine for gaining Mass and Strength:
3 times a week: Squats - Pyramid up to 5 rep max Bent Over Rows - Pyramid up to 5 Rep Max Bench - Pyramid down from 5 rep max My Stats: 135lbs 6'1 Bench: 70kgs Squats: 70kgs Deads: 110kgs Problems: Which exercise is best for lat width? Should i pyramid up on all exercise or down on all exercises ? Will this gain strength and mass? could i add deads for my hams in ? Could i add Military Press ? Any criticism is welcome, so what do you think? |
anybody going to reply ?
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You let 15mins go by and ask if anyone is going to reply ? It is a sunday afernoon , people have things to do !
Anyways , you wont gain strength and size if your not eating for it. |
i am eating for it :)
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you should definitely add deads and MP....rows and pullups are best for lat width...no real need to pyramid up or down.
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wouldnt i over train with those extra exercises?
but wouldnt pyramiding recruit as many muslce fibres as possible ? |
No. Care to explain your reasoning?
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cause i thought that muscle fibres had slow twitch and fast twitch. Slow twitch needs high reps and Fast twitch needs low reps so if i did this: 5x20, 10, 8, 5, 5, wouldnt i hit all muscle fibres ?
Wouldnt i overtrain doing 5x pyramid on squats, deads, bb rows, bench and military ? |
Just to get started:
Adaptations to Endurance Training • Little/no increase in CSA of all fiber types • Fiber type shift – Increase % of Type I and Type I/IIa hybrid fibers – Decrease % of Type IIx fibers (fast - days) – Decrease % of Type IIa fibers (slow – years) • Increase in muscle oxidative capacity • Increase in mitochondrial density • Increase capillary to fiber ratio • No increase in glycolytic enzymes – Possible increase in very intense training • Increase in fatty acid oxidation, increase intramuscular lipid stores • These changes lead to a delay in the onset of metabolic acidosis, increased resistance to fatigue, increased VO2max Adaptations to Resistance Training • Increase in muscle CSA (hypertrophy) in all fiber types – including Type I (usually) – May be increase in fiber number, but size is most change – Increase in number of nuclei per fiber (maintain nuclear domain size) – Satellite cell proliferation – Increase in muscle power • Fiber type shift – Decrease in % Type I fibers – Increase in % Type IIa fibers – Decrease in % Type IIx fibers • Metabolic changes – Decreased mitochondrial density, but due to hypertrophy, not fewer mitochondria per fiber – No change in capillary:fiber ratio (but may be decrease in capillary density) – No change in VO2max • Fluck and Hoppeler, 2003 (general explanation copied from exercise physiology texts I don't remember where) |
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