01/13/2016
Here's something new I've been doing at Rebel Sport & Fitness. A different rep scheme called "pyramid tens"...
Essentially 10 sets starting with 1 rep, and progression each set by 1 rep. Or vice versa... Starting at 1 and increasing a rep each set.
Generally with 10-1 pyramids I increase weight each set. Adding 10lb plates (20lb total) each set would increase the load 200lbs over the course of 10 sets.
With 1-10 pyramids I take a inherently difficult exercise ( I.e. pull ups or reduced load Olympic lifts and work to increase volume each set. ) This is a great way to reap the metabolic benefits of high rep Olympic lifts in a more controlled manner allowing you to still maintain and focus on technique.
Rep wise you are doing 55 reps. This is ideal for body building from the sheer volume and lighter loads. From a skill development point, it's an abundant volume of skill repetition and practice.
From a strength standpoint 10-1 are great because you are working towards a single,... albeit at the expense of the accumulated fatigue... But that in itself can be a training focus.
Exercise wise I like 10-1's with squats/deadlifts/bench.... For 1-10's I like reduced load Olympic lifts/weighted calisthenics/kettlebells/med ball throws/sleds...
Just something fun to throw into your workouts....
