Pyramid Training For Muscle Growth

Are you looking to get lean and burn fat? In that case, Pyramid Training could be your answer.

Pyramid training is one of the simplest yet incredibly effective ways of building your strength and muscle mass. Whether you’re looking to add size to your frame or are simply looking to try something new, this is one workout that’ll definitely help you!

This training method utilizes a combination of upward and downward sequences in weight, sets and reps, which in turn helps you in maximize your weightlifting goals.

That’s not all! In addition to enhancing your overall size and helping you with strength gains, this training technique is equally useful in developing stronger and increasing muscle endurance – making you tougher. It is a particularly ideal training method for beginners, who are looking to understand their progress with time.

So, if you’re looking to build your strength and muscle mass, here’s everything you need to know about Pyramid Training.

What Exactly Is Pyramid Training?

At this point, many of you might be wondering what exactly is, pyramid training. The training goes by its name and like you’ve already guessed, this is closely related to the structure of pyramids. On a basic level, this training is about performing a couple of exercises for a specific rep and then going back to the first exercise, in an attempt to tire your muscles. You can use this training either in an upward, downward or combination sequence, both in your reps as well as weights. The training works because you end it with a higher volume and density.

In most resistance training workouts, the pyramid acts as a basic structure which you create by arranging both your reps and sets for a specific exercise. You begin by starting out on a lighter note after which you can step up on the weights you use for your next couple of sets. As you keep adding the weights, the total number of reps you perform goes down. This in turn, also illustrates the inverse relationship that both these variables share.

Many of my clients have used this training technique, and like you can already guess, most of them have enjoyed unbelievable and truly amazing results. Not only does this training work with your body, but it is equally challenging and fun for your mind as you’re having to push yourself as the weights increase.

You can try pyramid training with any fitness equipment, and in case you’re stuck, you can always try using your own bodyweight – which is a perfect way of adding a HITT element to the workout. It’s amazing what a little creativity and imagination can do!

Due to its immense effectiveness, many fitness enthusiasts who are just starting out, follow this regime. Although it cannot be deemed as a quick fix, it has still turned out to be effective for several athletes over the last couple of years. The best part about this technique is that it doesn’t focus on any specific equipment. So, whether you’re into barbells, kettlebells or anything else - you can use this training method with virtually any/all equipment you have to hand.

Benefits of Pyramid Training

Warming Up - This is probably one of the most viable advantages of pyramid training. Unlike most other exercises, it incorporates the warm-up sets as a part of the exercise. You start with relatively lighter exercise after which you gradually start adding the weight. This weight reaches your target muscles and helps you build a better body and stronger endurance. If you’ve ever visited the gym, you’d know that lifting your maximum weight is impossible without a solid warm up. In fact, you wouldn’t even get near your maximum ability if you don’t go through a warm up.

However, such is not the case with pyramid training. Here, you’ll be able to lift greater weight and reduce your possibilities of any injury by adding a subsequent scheme of regular warm-ups.

According to BPI sports athlete, Abbie Browns, pyramid training is one of the safest and simplest ways to build endurance. She mentioned that she wasn’t really aware of pyramid training when she first started out, but after introducing it, her entire routine and training regime transformed for the good. She recommends athletes to start with the lightest exercise to warm up the muscles, after which they can challenge their limits by increasing the weights as much as they can. She further added that this system not just warms up your muscles, but it also reduces the possibilities of injury and prepares your target muscles to lift greater and bigger weights.

More Strength Gains

This is yet another reason why you should perform pyramid training. Ascending pyramids are ideal for anyone who’s looking for strength gains. Several powerlifters and athletes looking to gain maximum strength do not take nearly as many of those sets to their muscle failure when compared to bodybuilders. When you use pyramid training, you get a chance to generate maximum power on the last one to two sets where you need to move your heaviest of weights. The sets preceding this are nothing but warm-ups. Interestingly, none of these weights leads to muscle injuries.

Increases the Volume Of Your Exercise

Pyramids usually add a lot of volume to your regular exercise. So when you follow an ascending pyramid regime and increase the weights over the next couple of sets, it usually ends up with you performing a lot of sets. This ensures that you perform higher volume of exercise which is also an excellent determinant of muscle growth. Due to this reason, multiple set training is deemed to be relatively superior to the low-volume work (particularly to induce hypertrophy).

Final Thoughts

Pyramid training is one of the best ways to ensure proper and consistent muscle growth. At the same time, it also helps you get big, enhances your strength and helps you build lean muscle. Although it comes with the risk of inadvertent muscle failures, still considering its plethora of benefits, this is definitely the way to go!

10 Best Muscle Building Tips for Men

In today’s generation, looking good has become a primary need for most of the men and women. This is why most of them visit gyms and do regular workouts to stay in shape and look better. While regular exercise and gym sessions help you get the perfect shape that you want, there are other tips as well what help you build muscles and stay in shape.

 If you want to know about those tips that will help you gain muscles, worry not. Here are 10 best muscle building tips for men:

Use free weights instead of machines in gym

Most of the machines and equipment present in a gym provide assistance to balance the weight that you work on. This is why most of the core muscles don’t work as required, which leads to the process of muscle growth longer than expected. It’s because of this; men are suggested to use free weights that can help you gain muscles faster.

Focus on compound exercises

Isolation exercises can sometimes result in unbalanced physique, which can lead to favoring some parts of the body. This is why compound exercises, like bench press, squats, deadlifts, and others should be focused on if you’re trying to gain muscles quickly.

Focus on the large muscle groups

Working out the larger muscle groups of your body helps your body releases faster muscle building and fat burning hormones. These hormones act as a catalyst for the muscle building process in the body and also they help build the smaller muscle groups present in a man’s body.

Have a proper plan

This is probably where most of the people fail. Most men think that just exercising will help them build muscles, which is not the case. To gain proper muscles in proper time, you need to have a good plan that focuses on muscle growth. Make sure you follow the plan to get the desired muscle growth.

Increase the weight regularly

Muscle growth happens only when you push your body by increasing the weight regularly. If you lift the same weight over a course of time, your body will not get stronger and the chances of getting a good body with muscles tanned with lovemelanotan will get slim. This is why you should increase the weights regularly.

Learn the correct way to exercise

While there are chances that you might be tempted to try out different things with the weights and the machines, it’s recommended that you stick to the basic mode of exercise. This is because, the right form of exercise helps you in focusing on specific parts of the body, which in turn helps you gain proper muscles.

Rest and recover

In order to get bigger and stronger, your muscles need to recover and repair. Remember, muscles grow faster when you rest, not when you workout. This is why you need to make sure that you don’t exercise every day and take rest in between days.

Eat right

This is probably the most important thing that you need to focus on. In addition to the exercises, diet is very important to build the muscles. You need to focus on consuming protein-rich food and stay away from food containing fats.

Warm up

Warming up through strength exercises before strength training is very effective in helping you gain muscles. This is why it’s recommended that you should warm up with strength training.

Stay away from harmful substances

To have the best results and get the proper muscles, you need to stay away from harmful substances. You must stay away from smoking, drinking, and adopt a healthy lifestyle to get desired results.

Skinny Guys Build Muscle Mass? Yes! And Here are 4 Tips to Do It

There's absolutely nothing wrong by being skinny, but let's face it: most men want to have toned abs and bulky biceps and triceps – yourself included. Here are 4 brilliant tips to get started on your bodybuilding journey:

1. Activate Your Muscles 

After a good warm-up, proceed to workouts that stimulate your body muscle growth. Lifting weights, doing sprints, jumps, and isolation exercises are perfect for body building. Particularly, start your workout with compound lifts, such as deadlifts, pull ups, rows, squats, dips, and bench presses. Do compound lifts for at least three days a week. Lift weight not more than five days a week, though, because doing this daily may cause overworked muscles and make you feel too tired for the next week's workout.

2. Allow Enough Rest Time

Remember not to overdo your workouts and have some rest periods. Allowing at least 10 seconds every cycle, and at least a minute before proceeding to another type of workout are both proven techniques to regulate your breathing, avoid over-fatigue and collapse. Also, rest periods in between exercises are made to prevent dehydration by means of grabbing a bottle of water and replenishing lost fluids from your body.

Rest also includes getting at least six hours of sleep every night. This helps release the growth hormone effectively and also relaxes your muscles and eradicates stress.

3. Eat to Build

One of the important things to keep in mind in building your muscles is to eat right. But before you grab a grocery cart, you must know your current body weight first. Then, you need to target a gram of protein per pound (lb) of your weight on a daily basis. For example, if you weigh 160 pounds, then you need to eat 160 grams of protein per day. The next thing to do is to make a list of food to buy. It is recommended for bodybuilders to choose lean meat over regular ones, because this type of meat has more protein and less "bad" fat. Also, don't forget to eat starchy carbohydrates such as brown rice, oats, potatoes, seeds, and nuts.

4. Set Goals and Keep Track of Your Improvements

Do you want to be up and running until you reach your  fit body goals? Then, you need to find ways to motivate yourself to avoid junk food, continue with your body building diet, and focus on your workout routine. You can get motivated by setting realistic goals. For example, set your goal to 135 pounds on the bench press. From 95 pounds, be focused and challenge yourself everyday until you reach 135 pounds. Once you reach your goal, you will surely feel good about yourself and start setting your eyes on a higher number.

Another good way to get inspired is to record your progress. Write down your daily starting from Day 1, and take note of increasing the number of reps in your workout every week. You can also write down how many kilometers you've run, or record the growth of your biceps and triceps weekly.

Visit Healthyselfprograms.com to find out more about building muscle and the different methods available.

Incoming search terms:

  • https://yandex ru/clck/jsredir?from=yandex ru;search;web;;&text=&etext=1822 Yyxgz1sEV5ZpUFBcewH4XrZG-Obo-2G40_J-BsQU8auulfAbHRhZR_Qbk4vA64_G 1e7e7abbbfeac1625b17a8d3d97f1fd80c2a459a&uuid=&state=_BLhILn4SxNIvvL0W45KSic66uCIg23qh8iRG98qeIXme

How to Heal from Your Workouts Quicker

Everyone thinks about getting in shape by the means of eating a few good foods and blasting their muscles in the gym. In addition, from time to time, people like to associate getting in shape with running long distances and burning body fat in general. However, whenever we discuss working out and getting shredded, we have to also take recovery and healing time into the equation to maximize the results.

In fact, without the proper healing and rest, recovering from workouts does not happen adequately, and the results from the workouts begin to become lack-luster and not as good as they could be with the proper rest and recovery. Rest entails hormone balance and nutrient partitioning: both of which are absolutely essential for allowing the body to be torn-down during the workout and then built back up through recovery time.

That said, the holy grail of making progress in the gym and with workouts, could be said to be healing from the muscle tears quicker. So, how do we maximize recovery? Take these tips into consideration during your next post-workout recovery session.

1. Stretch before and after your weight training

Although stretching may not seem like a very sexy thing to partake in; and, although the actual workout itself seems to be the thing that builds the muscles, stretching can play a very important role in both priming the muscles for workout and priming the muscles for recovery. Stretching is in essence exactly what it sounds like: stretching out the muscles so that they do not become too tight. Stretching allows for lengthening of the muscles which in turn prevents than from becoming too tight and thus allowing them to grow. Stretch to recover and stretch to grow!

2. Eat the proper amounts of sodium and potassium

We often hear that sodium should be kept to a minimum each day to avoid the effects of high blood pressure. However, for athletes, proper amounts of sodium are needed to keep the muscle cells hydrated and ready to take in both water and nutrients. In the same manner, the proper amount of potassium must be taken in to help the muscles get the energy they need to perform during the workout. Balance the right amounts of sodium and potassium to reap the benefits of both the workout and also the recovery.

3. Sleep, sleep, and then sleep some more

Getting the proper amount of sleep, if not the only thing, is probably the most IMPORTANT thing in regards to healing from workouts more efficiently and quicker in general. Sleep is so often understated and underrated that it is almost a sad phenomenon to realize that all the sleep in the world can make all the difference in regard to workout recovery and results. For example, 8-10 hours of sleep per night can yield the maximum amount of testosterone and HGH production in a night of sleep whereas 5-6 hours of sleep per night may skimp you on 15% or more of those hormones each and every night! Get your Z's for the best Recoveries!

4. Take care of your body parts

Want to recover better? Let's say you need proper Fasciitis Recovery...then take care of all your body parts by listening to what your body has to say. For instance, if your back is sore and aching, then give it a rest! If your feet are bleeding and blistering, then take a break from running. The best thing you can do sometimes is just to let your body do the talking and then let yourself do the listening to ensure that you avoid injury and maximize the speed of your recovery so you can get back into the gym quicker and stronger than ever before. Listen, listen, and listen some more!

Conclusion

Although it can be fun and exciting to focus on the weight training portion of building muscle and becoming a lean and mean machine, recover can be just as important in regard to building the body you have always wanted. Take these tips into consideration and heal from your workouts quicker so that you can workout some more and get strong and shredded faster than anyone else!

Incoming search terms:

  • https://yandex ru/clck/jsredir?from=yandex ru;search;web;;&text=&etext=1824 uCN5t032ygpo8FotszmPQqZ5uBxteKMt23UAq01sMNRyC1POQ7fnpATpWtEfqeoI 7e9544dd07f47ace96cd3166d32e0ea1dfb05c00&uuid=&state=_BLhILn4SxNIvvL0W45KSic66uCIg23qh8iRG98qeIXme

Tips to Build Strength and Improve Your Workout

Everyone wants to hit the gym, pump irons, stare at themselves in the mirror, eat a few healthy foods, and walk around shredded and looking like the ultimate symbol of health. Unfortunately, that is not always how it works when getting into a fitness routine and starting to get healthy.

However, what does work, is that we can all be the best version of ourselves that we can possibly be. In fact, focusing on the basics of the workout sometimes can yield the best long term results in terms of looking better and getting better at physical fitness.

With that said, I have compiled a list of items or tips that will help you improve your workout by building your strength. This in turn will help you feel better, perform better, and look better all at the same time because your body will be working to its fullest maximum potential.

1. Eat your greens time and time again

This one seems to sound strange because it doesn't actually have anything to do with your weight training routine directly in itself. However, eating the right foods will help your body grow stronger, bigger, and more lean all at the same time if you play your card right. Eating your greens will help to increase the nitric oxide and arginine levels in your bloodstream, thus dilating your blood vessels and helping to transfer nutrients in your bloodstream to your muscle. Yes, it is true that you need your protein, but you need your green vegetables just as badly!

2. Focus, focus, and focus some more on muscle tension

Many people like to listen to music in the gym during their weight training session. While I understand the motivation needed to crank out the higher weight or higher volume sets, sometimes focusing simply on the tear and contraction the muscle can yield the greatest gains in strength and size. Take a break from the headphones for a couple sessions and really just focus on making that mind to muscle connection. Your body will feel the muscle contract and then relax and tear all at the same time: you might just learn a thing or two about how to train your muscles properly.

3. Perform alternate grip movements

If you want to gain overall strength through auxiliary muscles while at the same time working on ways to steadily build grip strength,  try alternate grip movements when training certain muscle groups in the body. For example, instead of only doing skull crushers for tricep movements, put in a couple of french presses as well and make pulling movements with your wrists upward. You will not only ignite other parts of the triceps heads, but you will also improve your forearm and your grip strength at the same time. In addition, you can try both hammer curls and reverse grip dumbbell curls as well when training biceps. Again, this will target a different head of the muscle also improve your forearm and grip strength at the same time. Do it!

4. Vary your rep speed and your weight and volume

Want to steadily gain strength in the gym? Then I would say my most important tip would be to switch up your speed of reps completed as well as your weight amounts and the volume of repetitions that you perform. By performing some sets slowly to ultimate failure, you will get the tear you need to break-down muscle before it can be built up. By performing a greater number of reps at a lower weight and a higher volume, you will perform the contraction needed to bring blood to the muscles and activate further fiber growth through repetition and movement.

Conclusion

That concludes my top tips that will build your strength while also improving your workouts. Hopefully you can gain something from the tips that I have shared.

If you have your own strength training tips to share and want the world to know how you gain strength in the gym and come out like an absolute beast, then leave your comment below and let's discuss what you think the best ideas are for getting stronger, bigger, and leaner at the same time!

Incoming search terms:

  • https://yandex ru/clck/jsredir?from=yandex ru;search;web;;&text=&etext=1820 XWZDW9sZ2P5JDtbPqLCE5St75jamxs45EnLoUFObjqJQlYWojanQLEFIjyLeXHCV 5e040a08970528ba72631f73386c05a7bd126e05&uuid=&state=_BLhILn4SxNIvvL0W45KSic66uCIg23qh8iRG98qeIXme

4 Effective Leg Exercises for an Awesome Workout

One often overlooked area of training is leg day. Looking good in the gym is often thought to consist of arm workouts, chest workouts, and a broader back with a six pack of abs. However, training legs can be one of the most effective full-body workout that improves hormonal response as well as helps to re-composition the body.

Leg training can be dreaded for some that have failed to keep up their legs in accordance with the rest of their body parts; however, if trained correctly with the right amount of resistance and the correct amount of variety, leg exercises can be looked forward to and really provide a sense of accomplishment after leaving the gym.

These four leg exercises will give you an awesome workout help develop your legs into a killer set of wheels. Here is the list:

  1. Squats

Squats are probably the king of all leg exercises and most widely recognized as bringing one of the most well-rounded leg workouts and full body workouts to the novice trainee all the way to the most advanced. They can also be dreaded sometimes. However, if starting at a manageable amount of weight and focusing on the proper form and resistance, squats can be developed to be felt and really tear at the hamstrings on the back of the leg while at the same time giving the glutes a tissue-tearing run for their money.

2. Leg Presses

Using the leg press machine has many similarities to the squat rack: it is an upward pressing motion in a controlled movement that focuses on the glute muscles. However, the leg press machine also brings even more control than a free-standing squat rack (while more similar to a smith machine) because it runs on tracks. This can be better for preventing injury and saving the knees: especially in the learning stages of leg development. Try additional leg presses when first starting out training legs to help build development and also help build up your squat capability.

3. Dumbbell Lunges

Dumbbell lunges are about the best “finisher” exercise there is for leg training. Lunges not only royally tear the glutes, but they can also leave the hamstrings burner and can be felt even more-so than actual squats in some cases. In fact, there have been times where I have taken time off from lunges to focus on the squat rack only to return to dumbbell lungs and be absolutely maimed and unable to walk the next day! Try lunges with a lighter dumbbell weight on a leg day as your last exercise of the day. Don’t be surprised if the next day you wake up with your leg muscles absolutely screaming in lactic acid glory while they recover from what you put them through!

4. Deadlifts

Finally, deadlifts, although primarily used for the lower lumbar and lat muscles of the back, also give a strong contribution to both the quadriceps and also the hamstrings depending on the form that is used to perform them. With certain grips and certain widths of the stance, deadlifts can effectively target either the hamstrings or the quadriceps in supplementation to the back muscles that you are working while performing the lifts. Try heavy deadlifts on a non-squat day to really reap the benefit of additional heavy leg-training benefits.

That’s my list on the four effective leg exercises for an awesome workout. Of course I do not purport this to be an all-encompassing list; nor am I suggesting that my word is final and that I may not be correct here. In fact, I’d like you to weigh-in to the conversation by leaving your thoughts, comments, questions, and additions below. I look forward to the feedback and I thank you for reading! 🙂