Pyramid TrainingPyramidiharjoitteluThe idea of pyramids are used for strong human body training. Pyramid training starts using a light weight and doing many repetitions. The weight increases with each set and the number of repetitions decreases correspondingly. Repetions Strengths 10 70 % 1111111111 6 85 % 111111 2 95 % 11 1 100 % 1 There is a high risk of injury when doing the repetition with maximal strength; it is actually used to increase strength rather than to increase muscle mass. Truncated PyramidRepetions Strengths 12 60 % 111111111111 10 70 % 1111111111 8 80 % 11111111 6 85 % 111111 The truncated pyramid stimulates the muscle fibres to swell more effectively than the normal pyramids. Reversed Truncated PyramidRepetions Strengths Toistoja Voimakkuus 6 85 % 111111 8 80 % 11111111 10 70 % 1111111111 12 60 % 111111111111 The training intensity is considerably higher in comparison to the “truncated” pyramid. This is suitable for advanced athletes who have good training techniques. Double PyramidRepetions Strengths 12 60 % 111111111111 10 70 % 1111111111 8 80 % 111111111 6 85 % 111111 6 85 % 111111 8 80 % 11111111 10 70 % 1111111111 12 60 % 111111111111 Advantages and Disadvantages+ Increase in strength and muscle growth - training is time-consuming because of the constant weight changing 21.4.2014*9:16 (866 - 738) |