pyramiding Archives

New Size Surprise for Hardgainers

Q: I just started the Size Surge program for some new size this year, and it feels great so far. I love the workouts. One problem I’m having is that on some exercises that I’m supposed to pyramid the weight up, I don’t get enough reps on the second heaviest set. For example, on dumbbell presses, my reps go 9 and then 4 or 5 after I add weight. Should I just keep doing that, use the same weight on both sets or what?

A: We’ve answered a similar question concerning barbell curls before, and we suggested using the same weight on both sets; however, that’s a single-joint move. It sounds as if you’re having problems pyramiding on the big compound, or multi-joint, exercises, which is common for thin guys looking for muscle size… [Read more…]

Match Your Motivation, Build More Muscle

Q: I always have a problem making gains in the winter. It starts around Halloween, when the weather starts getting cooler and the bowls of candy start taunting me. Then it’s Thanksgiving, pumpkin pie, and it’s even colder outside. I lose the motivation to hit the gym, and my muscles usually shrink and get shrouded with a layer of fat. Is this just something I should accept, or do you have any solutions?

A: Definitely do not accept it—at least not completely—because if you regress in the winter and then start training hard in the spring, you waste a lot of workouts just getting back to where you were the previous year. (We speak from experience—it’s happened to us on more than one occasion). [Read more…]

The ultimate change-to-gain tactics for muscle size

Q: I get confused. Should I try to change exercises at every workout to keep my muscle adapting and growing?

A: The problem is that your body really needs to adapt to a movement pattern over the course of a few workouts before you change exercises—at least that’s the theory… [Read more…]

Arnold’s Winter Training Routine

Q: I want to get strong over the winter. I heard that that’s what Arnold used to do. I know that if I get strong, I will eventually get bigger, which was how the Oak did it. What’s the best workout for that?

A: First let’s get some insight into Arnold’s winter training routine. Former IRON MAN Publisher John Balik was there, often training with Arnold, and this is what he had to say about it: [Read more…]