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Training Intensity Principles: Pyramid Principle



You can pyramid the weight to ensure proper muscle warm - up. This may take the place of stretching or other conventional warm ups, because by pyramiding you prepare your muscles for the lifts ahead, and reduce your chances of injury. For example, you can start with 60% of your maximum lifting weight, and gradually increase the poundage during each subsequent set.

Two examples of the Pyramid Principle are shown below. One is for biceps curls and the second is for flat barbell bench press:

Pyramid Principle for Biceps Curls
Set Reps Weight (Pounds)
1 20 50
2 20 50
3 8 80
4 6 75
5 6 75
6 3 90
7 8 80
8 15 65


Pyramid Principle for Biceps Curls
Set Reps Weight (Pounds)
1 20 100
2 15 110
3 12 115
4 8 125
5 8 125
6 12 115
7 15 110
8 20 100



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