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Maty 11-16-2008 02:15 PM

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:

Bench: 70kgs
Squats: 70kgs
Deads: 110kgs


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?

Maty 11-16-2008 02:32 PM

anybody going to reply ?

TALO 11-16-2008 02:43 PM

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.

Maty 11-16-2008 02:44 PM

i am eating for it :)

mad matt 11-16-2008 02:48 PM


Pitysister 11-16-2008 02:49 PM

you should definitely add deads and MP....rows and pullups are best for lat real need to pyramid up or down.

Maty 11-16-2008 03:17 PM

wouldnt i over train with those extra exercises?

but wouldnt pyramiding recruit as many muslce fibres as possible ?

Ross86 11-16-2008 03:39 PM

No. Care to explain your reasoning?

Maty 11-16-2008 03:43 PM

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 ?

EricT 11-16-2008 04:10 PM

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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