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step ladder pyramids
solytrain solytrain is offline
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01-11-2017, 04:30 PM
The standard way it seems how people perform pyramids is going up and then back down for example 1-2-3-4-5-6-7-6-5-4-3-2-1 , but i would like to say that I was thought many years ago a different way to do pyramids that is easier on your nervous system, and also for the exact allotment of time you will come out with higher numbers, and it works like this 1-2-3-4-5-6-7--1-2-3-4-5-6-7--and when you get a little tired you decrease the top number for example 1-2-3-4-5-6-7--1-2-3-4-5-6-7--1-2-3-4-5-6--1-2-3-4-5--1-2-3-4, now this is just an arbitrary number but the idea is to do the ladder only adding and not backwards, I can only say that in my living laboratory I had seen without any exceptions,that the way I mentioned, there is DEFINITE higher total for the same time duration, also less nerve fatigue

Last edited by solytrain; 01-11-2017 at 04:34 PM.
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John Peterson John Peterson is online now
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01-11-2017, 06:00 PM
Hello Soly,

I agree with what you are stating for men that are not already in fantastic shape but for those that are I doubt that it makes much difference at all.

Let me explain with numbers.

Example: I had a man on another thread tell me that he had fantastic success doing standard pyramids.

He was using Atlas Push-Up Variations, a different one each day for a 3 day sequence with a 25 pound weight vest. Dan said that he did the following sequence: 25-26-27-28-29-30-29-28-27-26-25=300 he certainly had me impressed. That would be a tough sequence for most men with or without a weight vest. He told me that he had completed it in less then 25 minutes each time. Again, VERY IMPRESSIVE!

In his case I doubt that it would have made much difference if he had gone from 25 to 30 and then started once again at 25 instead of going down the other side of the Pyramid as he did by doing:


Why? Because there isn't a big enough difference between restarting at 25 reps instead of just continuing 29-28-27-26-25

Now, there is a huge difference between an incredibly fit man doing the above sequence and a man that is not nearly as fit doing what you suggested 1-2-3-4-5-6-7- and then restarting at 1 once again instead continuing 6-5-4-3-2-1. For the man that is getting in shape your sequence is a far better choice dropping him back down to 1 instead of 6 and going back up the ladder 1-2-3-4-5-6.

Bottomline: Pyramid Training maintains a higher intensity for extremely fit men.

---John Peterson

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