Are you or your clients stuck in an exercise rut, not able to overload to get the results you want? Variety is always the key to keeping things progressing and getting the results you desire.
One easy way I love to spice up a workout is to use the pyramid method. So, I take an exercise, say the push up, and I simply change the way I set up my sets. It is a bit of a mental game too, because with pyramid workouts the workout starts relatively easy, and you are allowed to rest. Beware! It does get more challenging!
Here’s how it works. Let’s use the push-up as an example. Choose your position: beginner, intermediate or advanced (see the figures below). Then follow the instructions below.
Pyramid workout instructions:
1 repetition, then rest 5 seconds
2 repetitions, then rest 5 seconds
3 repetitions, then rest 5 seconds…and so on until you complete 10 repetitions in one set. Sound easy? Try it.
If you feel like you have a little more to give at that point then try reversing it…start with 10 repetitions, rest, then 9 repetitions, rest, and so on until you are back to 1 repetition. You should be definitely overloading by then, achieving a good kick in your training session without any new equipment!
Push-up – Beginner
1. Place your body in the position shown and then bend your elbow to about 90 degrees or beyond to get through a larger range of motion.