Build your best body with one (or both) of these tried-andtrue training protocols.
When I started lifting at the ripe old age of 16, I really only knew one protocol: pyramid training. Maybe I watched Pumping Iron too many times or adopted too much old-school advice from the pony tailed, leather-skinned “Mr California 1986” at our local gym. In any case, pyramids were then and are now the classic way to organise your daily grind. And with good reason: they work.
Create metabolic anarchy!
Traditional pyramids begin with a warm-up set or two using a light weight and higher reps and progressively increase the weight and decrease the reps until you top out at your maximum possible weight for a certain number of reps (Table 1). Because each set progressively becomes more intense, your body has a chance to warm up and establish a movement pattern, helping perfect form and prevent injury. During the initial sets, your body calls more on the type I motor units — those that produce less force — to get ’er done, but by the time you hit the last and most intense set, it will call on the type II — high force — muscle fibres. These are the fibres that incite metabolic change, allowing you to lift heavier, gain more lean tissue and increase your resting metabolism.
Diese Geschichte stammt aus der Issue 91-Ausgabe von Oxygen Magazine Australia.
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Diese Geschichte stammt aus der Issue 91-Ausgabe von Oxygen Magazine Australia.
Starten Sie Ihre 7-tägige kostenlose Testversion von Magzter GOLD, um auf Tausende kuratierte Premium-Storys sowie über 8.000 Zeitschriften und Zeitungen zuzugreifen.
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