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
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 ?
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 :)
you should definitely add deads and MP....rows and pullups are best for lat width...no real need to pyramid up or down.
wouldnt i over train with those extra exercises?
but wouldnt pyramiding recruit as many muslce fibres as possible ?
No. Care to explain your reasoning?
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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