Edited by Dr. Luca Feruda
This type of pyramid is very similar to that of Grosser and Neumeier. In fact, it is also made up of two pyramids, one of which is inverted placed on the apex of the first. The number of repetitions decreases from the base towards the top, and then increases again when you reach the second pyramid. The difference substantial is the fact that with that of Grosser and Neumeier the exercise ends after having completed the series of the pyramid placed on the first, while the actual double pyramid also includes the return phase, requiring a considerable physical effort. In fact, after having performed the third series at 85% with 3 repetitions, the further series will be performed, following the direction of the arrow and ending the exercise again at 85% with 3 repetitions.
Given the considerable effort, both physical and mental, only a few muscle groups should be trained at each session; these too should not exceed 2 or 3.
This method is particularly suitable for specialists in the sector as it requires great physical preparation and excellent concentration, motivation and executive mastery of the exercises.
During the ascent phase of both pyramids you will tend to develop maximum strength, with an intensity that varies between 85% and 95% and complete recoveries of 3 - 5 minutes.
In the descending phase, on the other hand, we will tend to develop resistance to maximum strength as we will find ourselves in conditions of muscle fatigue and the percentages of work will still remain very high.
Summary of the working parameters
Weekly workouts
2, maximum 3
Training phase
5 - 6
Features of the exercises
First the Fundamentals then Isolation
Number of exercises
3
Repetitions
1 - 3
Series by muscle group
6 per pyramid
Intensity
85% - 95%
Recovery
3'00'' - 5'00''
Rhythm of execution
Rapid
Some reflections
As for the previous pyramidal methodology, it too concerns the parallel development of maximum strength and resistance to strength. This time, however, the training is more impressed on the increase of maximum strength and to a lesser extent on that of resistance to strength. In fact the intensity of the work is extremely high (from 90% to 95%) and the number of repetitions is very low (from 1 to 2).
The reason why it is also possible to train resistance to strength is explained by the large number of series to be performed. In fact, after having completed the first block of 4 series, it is very likely that the individual shows the first signs of fatigue. And it is thanks to this fatigue that one will tend to increase the resistance to maximum strength, also in this case trying to lift the weight as fast as possible.
The following worksheet consists of "training almost or all muscle groups for a period of 5 or 6 microcycles 3 times a week. At each session, 2 antagonistic muscle groups will be trained such as biceps with triceps. On Monday and on Fridays they will therefore be dedicated to training with the supersets, resulting in a very demanding and quality training.
On Wednesday, however, we will try to recover any efforts, engaging two non-competitive muscle groups such as the quadriceps with the shoulders.
