Today in the majority of muscle building publications you will read about the importance of low reps, usually between 8-12 no more, in order to make maximum gains with a rest period of around 120 seconds between sets. This does indeed work and causes great stimulation and growth in your FAST twitch muscle fibers, however, by constantly sticking to this form of training your missing a trick. This article is going to educate on the importance of using pyramids to make maximum gains and why it is you should use them!
As mentioned above 99% of the time for muscle building it is heavily endorsed that low rep work is to be used in order to stimulate maximum muscle growth. Considering that your arms for instance are made of around 60% fast twitch muscle fibers it is easy to understand why this is the case. Or is it, because that means that 40% of your arm is made up of slow twitch muscle fibers! Therefore by neglecting your slow twitch muscle fibers whilst training you’re missing out on a huge opportunity to make some serious gains. So now you understand the importance of training your slow twitch muscle fibers as well as your fast twitch muscle fibers in order to maximize your growth you now need to understand how pyramids are relative to this.
As the name indicates, pyramids use the principles of working your way up to something. For instance, you may begin with a weight where you fail at 20 repetitions, then 15 repetitions all the way down to 6. The progression of pyramids means that you hit 100% of your muscle fibers, both slow and fast twitch. In turn, what this means is that you’re certain you are benefitting from the growth of all of your muscle fibers which will ultimately lead to better muscle mass gains.
So how do pyramids achieve this? Well, essentially using a repetition range of between 18-25 for the first set of an exercise and then increasing the weight slightly each set and gradually lowering the reps performed, your sure to hit every muscle fiber. Your slow twitch muscle fibers will take over after around 12 reps, as the lactic acid gets too much it will require oxygen to continue. Therefore using pyramids in your training sessions, working your way down from a higher rep range to a low rep range is certainly a great way to maximize your growth potential. You will also notice that by doing this you will look more pumped and have a better overall look to your physique.
There you have the reasons as to why using the principles of pyramids are essential in making maximum gains.