Workout Motivation with Pyramiding

Written by Sam · Filed Under Tips  714 views

When it comes to lifting weights and hitting the gym, there’s a lot of terminology out there that may make things intimidating or down right confusing.

But when it comes down to it, it’s all pretty simple. This article looks at pyramiding – which is just a fancy term for a simple yet highly effective lifting technique that can be incredibly motivating.

Pyramiding is a basic method for exhausting your muscles and taking your sets to the max. Just like the base of a pyramid, your sets are going to start wider (or bigger) and move downward in size, until the last set is comprised of low reps at high weight.

Aim for 3-4 sets per exercise when pyramiding. The first set should include a high number of reps (at least 15) with a lower-than-usual weight. Then increase the weight as you move from set to set, gradually decreasing the number of reps. Your last set should reflect the top of the pyramid, in comparison to the bottom. Here’s an example:

Set 1: 15-18 reps
Set 2: 10-15 reps
Set 3: 8-10 reps
Set 4: 6-8 reps

Pyramiding can be applied to literally any resistance workout or exercise, so the options are endless!

This is a popular method among bodybuilders. It’s a great way of adding some variety to your workouts and jumpstarting your muscles! It’s also great for toning up and building lean muscle mass, because you’re incorporating high-rep and low-rep exercises in the same workout.

Getting Motivated with Pyramiding

In addition to adding some variety to your routine and fighting boredom, pyramiding is also a great way to shock your muscles. This will help you pack on the lean muscle mass and see some great results in no time! For this reason, it’s a great method for breaking through plateaus.

Pyramid sets also help you reach exhaustion and get to muscle failure faster, which means your muscles will come back even bigger and stronger following recovery. This is key to making gains in your workout. The biggest mistake people make is doing the same exercises and routines over and over again. Pyramiding is a great way to get motivated and see real results in your workout.

Getting the Most out of Pyramiding

To get the most out of pyramiding and see real results fast, take advantage of some of the leading supplements on the market. I’d recommend a good pre-workout supplement combined with an effective recovery supplement to repair those muscles and return to the gym even stronger. Here are some great options you should check out:

A tasty whey protein supplement to support muscle growth. You can’t pack on muscle without more protein. Try Gaspari Nutrition Myofusion.An energy boosting supplement to help you get the most out of your workouts. Try Muscle Pharm Assault.An intra-workout supplement for improving muscle endurance and recovery. Try Scivation Xtend, which contains branched chain amino acids.A glutamine supplement to preserve muscle mass and maximize your results. Try Optimum Glutamine.

Have any questions or feedback about Workout Motivation with Pyramiding? Please leave a comment below…

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Pull Up Workout

Feeling like you need to get more out of your back workout? Look no further. I’ve designed a totally focused back workout using only pull ups and chin ups.

Getting in a good back workout is key to preventing back pain, which is one of the most commonly reported body pains. It’s also important for maintaining a balanced physique.

Like any muscle group, you may have grown tired and bored of your back routine. But believe it or not, you can get a full back workout using only pull ups and chin ups. Let’s get a little creative and look at a complete pull up workout for your back. And remember, nearly all back exercises also condition your biceps, and the same goes for pull ups!

The Complete Pull Up Workout
First, let’s warm up your back and bicep muscles. The most effective piece of cardio equipment at the gym for targeting your back is the old-fashioned rowing machine. Rowing is great for conditioning your back and biceps, and for getting a full-body cardio workout. For your warm-up, do 5 minutes of low-intensity rowing.

Now you’re ready to hit the pull up station. Most gyms are equipped with a variety of hand grips for pull ups, and you can usually find them in a few locations.

Let’s look at the 2 basic grips…
 First, there’s an overhand grip which is the traditional “pull up” grip. Take a look at the standard pull up position here.

Second, there’s an underhand grip which is the classic “chin up” grip. It’s really just a variation of the pull up, but it will help us distinguish between overhand and underhand grips. Take a look at the chin up position here.

Now for the pull up workout…
This workout is going to alternate between handgrips, honing in on different parts of your back depending on the angle. Varying the width of your grip will also shift the focus slightly, giving you a complete back workout at a single station.

Make sure you rest for 30-45 seconds between sets.

Wide Grip Pull Up – 3 sets at 8-12 repsNarrow Grip Chin Up – 3 sets at 8-12 reps

For the next series of exercises, widen your pull up by another 2 or 3 inches, and tighten your chin up by about the same.

Wider Grip Pull Up – 2 sets at 6-8 repsNarrower Grip Chin Up – 2 sets at 6-8 reps
For the next series, narrow your pull up considerably, so that your hands are about a foot apart. Widen your chin up grip so that it’s at the original pull up width, or thereabouts.

Narrow Grip Pull Up – 2 sets at 6-8 repsWide Grip Chin Up – 2 sets at 6-8 reps
You should feel the burn after that workout! If your gym offers additional pull up grips (for example, supinated or 90 degree hand grips), feel free to change it up and use additional grip variations. The more variety the better!

For a home pull up workout…
If you’re looking to take advantage of this focused, time-saving back workout at home, then I highly recommend investing in this Deluxe Chin Up Bar. It’s a great home pull up bar that can be fitted to any doorway. And trust me, I’ve used one of these – it won’t ruin your doorway!

And don’t forget…
Remember, always follow up any intense workout with a high quality protein supplement like Gaspari Nutrition Myofusion or Optimum 100% Casein Protein.
Both are great options for maintaining muscle mass and building lean muscle.

Have any questions or feedback about pull ups or this pull up workout? Please leave a comment below…



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Ryan Gosling Workout

There’s no doubt about it, Ryan Gosling is currently one of the hottest male actors in Hollywood.

And there’s a good reason for it – his workouts.
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Let’s face it, the guy’s in amazing shape. His edgy and even comedic roles (‘Drive’, ‘Crazy Stupid Love’) have led him to the gym, and whatever he’s doing, he’s doing it well. In the last couples years he’s gotten totally ripped and packed on some killer lean muscle!

So how does he do it?

Ryan was pretty skinny as a teenager, so he didn’t have a lot of trouble staying lean. But that doesn’t mean diet hasn’t played a role. He’s really had to eat right and get tons of protein to bulk up the way he has. Protein shakes are crucial! Here are the top picks for protein supplements – a critical component of any Ryan Gosling workout routine:

Okay, let’s get to the workouts! Ryan’s workouts have focused on intense weight training routines aimed at incorporating strength training and more advanced bodybuilding techniques. If you want to pack on this kind of muscle, you need to really focus on muscle strength and endurance.

Start with a 6-week period of high-weight/low-rep sets (for example, 3-4 sets at 6-8 reps) in order to pack on the muscle. You’ll also make huge gains in strength during this time. Then spend the next 6 weeks doing higher rep sets (aim for 10-12 reps per set). This will help you lean out while still building muscle and burning extra calories. Keep alternating between these cycles, taking at least a 5-day rest in between.

And remember, Ryan Gosling spent a lot of time in the gym to get in this kind of shape. So if you’re really serious, you need to be hitting the weights at least 4-5 days a week. Ryan’s workouts are really focused, so you need to dedicate each workout to only a couple muscle groups at most. Combine this with some short-duration/high-intensity cardio 4 days a week, and you’ll be on your way to getting ripped, lean muscles like Ryan!

Here’s my version of a killer Ryan Gosling workout…

Day 1 – Chiselled Back & Biceps
Day 2 – Strong Lower Body
Day 3 – Ripped Chest & Triceps
Day 4 – Rockhard Abs & Core
Day 5 – Killer Shoulders

One more thing…

To really get the most out of your Ryan Gosling workout routine, try a pre-workout supplement like Gaspari Nutrition SuperPump MAX. This will help give your muscles the energy they need to get out those extra pumps!

Have any feedback about the Ryan Gosling Workout? Please leave a comment below…

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