to hit the six to eight reps on the incline dumbbell press . The reverse pyramid rep scheme is extremely taxing , both on the nervous system and muscles .
Before attempting the reverse pyramid , make sure you ’ re properly warmed up because the first set is the heaviest . Normally you ’ d build up to your heaviest weight and drop the reps as you go . Here you ’ ll do the opposite . The first set will be the heaviest weight you can handle for six to eight reps . Then you ’ ll decrease the weight by 2.5 to 5 percent and again hit six to eight reps . You ’ ll repeat this drop in weight for the last set still performing six to eight reps .
This method ensures that you are truly using the maximum amount of weight on each set , thoroughly fatiguing your chest . If you ’ re not used to this method , it may take one to two weeks to figure out what weight to use . Once you have the weight for the first set down , you ’ ll be able to clearly track progress and know to increase the weight if you hit more than eight reps . Using the reverse pyramid won ’ t only be making you consistently stronger , it ’ ll save you from the ongoing guesswork of what weight to use so you can get to work in the gym .
The Finisher : Bench Press 21s It ’ s a fact : 21s aren ’ t just for blackjack and biceps . To cash out of this workout , you ’ re going to need to stay mentally strong . Your chest will already be pumping from the postexhaust superset , but you ’ ll only need to last two more sets . Bench press 21s will focus on the lower half of the rep , the upper half of the rep and then the complete range of motion . Completing 21 reps , even if 14 of them are only half reps , is no joke . Start light ( no more than 50 percent of your one-rep max ) and have a spotter .
Although it ’ s the finisher , resist the urge to blow through these reps as fast as possible . Time under tension is your friend and the ultimate determiner of the training response . Take each rep slow – at least one second down and one second up – and avoid pausing between any reps . Do that and you ’ ve made it through the gauntlet ! chest . By isolating your chest afterwards with cable flyes you know your chest is hitting failure and not being held back by your triceps or shoulders .
The superset takes all of this even further because your chest will have no time to recover before being taken to complete failure . Remember that higher reps , and especially this superset , are not about the weight being used , but about the quality of the rep and contraction of your muscle . Don ’ t be discouraged if you use less weight than normal . Your chest is being put through a huge amount of stress in this workout .
Raising The Intensity : Reverse Pyramid Reps For many , the standard structure of this workout presents enough of a challenge and stimulus to leave you struggling to lift your arms to wash your hair . For those with several years of training experience under their belts that can handle a higher intensity we have you covered . Take the intensity up by using a reverse pyramid rep scheme instead of just aiming
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The superset takes all of this even further because your chest will have no time to recover before being taken to complete failure . Remember that higher reps , and especially this superset , are not about the weight being used , but about the quality of the rep and contraction of your muscle .
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48 SEPTEMBER 2017 | ironmanmagazine . com