How to Correctly Perform Pyramid Training

Pyramiding your weights is a great way to build muscle size and strength. Working up from relatively lightweight to a heavyweight over multiple sets ensures you stimulate your muscles with the right amount of volume to stimulate growth and at the right intensity to produce strength adaptations. It’s best used on compound barbell exercises, but it can be used with machines and dumbells as well.

Unfortunately, most programs don’t properly explain how to perform a pyramid correctly. I used Pyramid training when I was in high school bulking for football. I gained approximately 30 pounds of muscle during those years, despite performing them incorrectly. Like most people, I over-taxed myself on the early sets, and couldn’t progress in weight as well as I could have.

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Jeff EmblenMay 15, 2021May 16, 2021Leave a comment

Building Muscle and Strength, Building Strength, crossfit, effective strength training, optimal strength trainining volume, Periodization, strenght training, strength training circuit, strength training cycle, Strength Training Intensity, Strength training RPE, strength trainining volume, Uncategorized

Don’t just Workout Hard, Get Better (Free 8-Week Strength Training Program).

8-Week Strength Cycle Program

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8-Week Strength Cycle (weight Calculator)

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My general observation is that people in the gym either train hard all the time or never train hard enough. For years I trained very hard with very few planned deload training periods. Recreational endurance athletes tend to be much smarter about varying the intensity of their training sessions than recreational strength athletes.

We don’t want to simply workout hard. We want to train, so we get better. Any coach or trainer can create a challenging workout, but if the training isn’t designed to improve your performance than it isn’t effective training. Continue reading “Don’t just Workout Hard, Get Better (Free 8-Week Strength Training Program).”

Jeff EmblenOctober 13, 2018July 11, 2019Leave a comment

body transformation, Building Muscle and Strength, fat, fat loss, fat loss motivation, Fitness, food log, food logging, good habits, habit, lose body fat, lose fat, myfitnesspal, natural bodybuilding, strenght training, strength training circuit, The Fat Loss Habit, training log, Uncategorized, weight loss, weight loss motivation, workout log

A Few Articles About Getting Leaner, Fitter, & Stronger

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A few articles to get you started (PDF w Links)

Why a high protein diet is so effective at promoting fat loss.

Top 5 Priorities of Effective Fat Loss and Looking Great! Continue reading “A Few Articles About Getting Leaner, Fitter, & Stronger”

Jeff EmblenAugust 12, 2018July 11, 2019Leave a comment

body transformation, Building Muscle and Strength, Building Strength, effective strength training, natural bodybuilding, rest between sets, strenght training, strength training circuit, Strength Training Intensity, strength trainining volume, Uncategorized

How long should you rest between sets?

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If you read the latest Muscle & Fiction magazines you’ll say 60-90 seconds is the optimal rest interval between sets. This assertion is rarely backed-up with scientific research, and when it is, they will say it increases human growth hormone levels in the body temporarily, which is true, but I haven’t found any studies that correlate it with long-term increases in muscle mass. I have no doubt that many people achieve respectable results from this protocol, especially the enhanced lifters that fill the pages of the muscle magazines, but what is optimal for the natural lifter. What does the science say? Continue reading “How long should you rest between sets?”

Jeff EmblenJuly 29, 2018July 11, 2019Leave a comment

attitude, BDNF, body transformation, Building Muscle and Strength, Building Strength, effective strength training, exercise and mental health, fat loss, fat loss motivation, Fitness, fitness motivation, food log, food logging, good habits, habit, keystone habits, lose body fat, lose fat, myfitnesspal, natural bodybuilding, optimal strength trainining volume, strength training circuit, The Fat Loss Habit, Uncategorized, weight loss motivation, You Can’t Out Run a Bad Diet, You Can’t Out Run or Out Exercise a Bad Diet

Our Mission – The Fat Loss Habit

No Gimmicks. No Quick Fixes. Learn to form the habits essential to developing a lean, hard, fit body. A program backed by science, not bro-science.

Our MissionOur mission is to help as many people as possible to improve the quality of their lives. I believe it begins with improving our health and appearance. I found this to be true in my own life. Our health is our most valuable resource. Exercise improves our mood and focus. It can lift us out of depression. It has even been shown to stimulate our mind. When we begin to look better, we begin to feel better. I believe a better life starts with the development of healthy habits because that is where it started for me. Growing up as an overweight kid, I lacked self-confidence. Obesity runs in my family. My paternal grandfather died of a heart attack when my father was in his teens. My father was always struggling to lose weight. He was a brilliant well-educated man, an editor at the New York Times, but he was never able to lose the weight. Continue reading “Our Mission – The Fat Loss Habit”