Pyramid Training and Kettlebells

Posted: May 4, 2011 in exercise, Kettlebell, kettlebellhell, pyramid training

The best way to pack on muscle… and pack it on fast… is pyramid training.  Hey, how long has it been since you tried this?  I bet it’s been awhile.  I remember pyramiding at Golds Gym about 15 years ago… wow, seems like yesterday!  How about giving it a try for a month?  Who’s with me on my new “One Month Challenge”… pyramiding every workout???  Yikes, it takes more time, but the results are phenomenal… and let’s face it… we’ll be pool-side soon!

Here’s the deal:

Triangle Pyramids: 15-10-5-10-15

5 sets, starting with high reps/low weight, ascending up, peaking on third set with low reps/high weight, and then descending back down.

Here’s how it would look: 

Set 1 – 50% of your max for 15 reps
Set 2 – 75% of your max for 10 reps
Set 3 – close to your max for 5 reps
Set 4 – 75% of your max for 10 reps
Set 5 – 50% of your max for 15 reps

I just plugged these numbers in, but you get the idea.  If you are used to doing 3 sets of 50 swings, then by all means, bump up the reps to where it works for you, but just keep the 3rd set heavy and challenging.

You’ll need at least 3 sizes of kettlebells to do this with your kettlebell workouts, and it won’t exactly follow the percentages above… but the idea is to give the body a warm up, and get it ready to take on near-max weight that you wouldn’t normally be working with, which will overload the muscles to the point of exhaustion and teardown…which is what we want!  Remember, we have to tear down to build up… and Pyramid Training is the best way to do that in my opinion.

Let’s rock this thing…

Peace Out,
Kate

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