John Peterson
11-04-2008, 09:25 AM
Hey Friends,
I have received a huge number of e-mails over the last year about what can be done if one simply cannot G-T-G. Is there another method that is just as productive? Good Question. There is one method that I believe may be just as productive if you don't burn out on it. But it really is tough as you get to higher rep ranges. It's Pyramid Training and I have a Seven week Program in Ultimate Push-Ups that utilizes it. This is how it works in a nutshell.
We start on Monday (test day) and we perform one set of our maximum number of Push-Ups in good form. we then perform a pyramid series of sets with 60% of max at the very peak of our pyramid for weeks one and two.
Lets say hypothetically that you crank out 20 reps in your test. This is how your pyramid would look morning and evening for weeks one and two. Remember 60 % or 12 reps is the peak of the pyramid.
2+4+6+8+10+12+10+8+6+4+2=72reps to be performed morning and night during "break in" weeks one and two.
At week #3. we re-test. And lets just say that you can now knock off 32 reps. We continue for two more weeks but this time the peak of our pyramid is 70%. of max, or 21 reps. This is how it looks.
12+14+16+18+20+22+20+18+16+14+12= 202 reps
At week #5 we retest. For weeks 5 and 6 we peak at 80% of max and perform 5 set at either side of peak.
Example: lets say max is 50 and 40 is the peak at 80%.
30+32+34+36+38+ 40+38+36+34+32+30=380
At Week Seven re-Test. From here on you already have the base and knowledge to take it from there. .
The above strategy works like a dream but as you can see, as you get to the high reps you may do the first six ascending sets to peak in the morning and the last five descending sets at night. it's up to you to work intuitively to discover what is best on your own. That way it becomes your own personalized program. But make no mistake about it. Pyramid training is tough and that is why it is so productive.
---John Peterson
I have received a huge number of e-mails over the last year about what can be done if one simply cannot G-T-G. Is there another method that is just as productive? Good Question. There is one method that I believe may be just as productive if you don't burn out on it. But it really is tough as you get to higher rep ranges. It's Pyramid Training and I have a Seven week Program in Ultimate Push-Ups that utilizes it. This is how it works in a nutshell.
We start on Monday (test day) and we perform one set of our maximum number of Push-Ups in good form. we then perform a pyramid series of sets with 60% of max at the very peak of our pyramid for weeks one and two.
Lets say hypothetically that you crank out 20 reps in your test. This is how your pyramid would look morning and evening for weeks one and two. Remember 60 % or 12 reps is the peak of the pyramid.
2+4+6+8+10+12+10+8+6+4+2=72reps to be performed morning and night during "break in" weeks one and two.
At week #3. we re-test. And lets just say that you can now knock off 32 reps. We continue for two more weeks but this time the peak of our pyramid is 70%. of max, or 21 reps. This is how it looks.
12+14+16+18+20+22+20+18+16+14+12= 202 reps
At week #5 we retest. For weeks 5 and 6 we peak at 80% of max and perform 5 set at either side of peak.
Example: lets say max is 50 and 40 is the peak at 80%.
30+32+34+36+38+ 40+38+36+34+32+30=380
At Week Seven re-Test. From here on you already have the base and knowledge to take it from there. .
The above strategy works like a dream but as you can see, as you get to the high reps you may do the first six ascending sets to peak in the morning and the last five descending sets at night. it's up to you to work intuitively to discover what is best on your own. That way it becomes your own personalized program. But make no mistake about it. Pyramid training is tough and that is why it is so productive.
---John Peterson