What is up beast!
OK so the last few days I have been a little quiet. I've been finishing up a 12 week bodyweight workout program to build muscle & I am extremely excited to release it!
Up on writing the workouts I realized that most bodywieght programs out there focus on fat loss.
They are high rep circuit workouts & they are fantastic to build endurance & burn off the pounds.
But to build muscle you gotta set up the workouts so they focus on maximizing time under tension
The more time under tension the more muscle building potential you have.
So here is 1 workouts strategy you can implement right now in order to put your muscles under more time under tension with bodyweight workouts:
Pyramid sets: I've talked about
these before but setting up your workouts like this: 1, 2, 3, 4, 5, 4, 3, 2, 1
Let's use push ups as an example:
- In this case the first push up set is for one rep then you rest
- Next set is 2 reps and then rest
- You keep this up until
you reach the top of the pyramid & then go down
It's a simple structure but it can be brutal since you are mixing both low & high reps
Here is why these are great: You start by pre-fatiguing your muscles with the low reps & keep increasing the time under tension as you go up the
ladder.
What this allows you to do is to maximize good form early on so you can have good range of motion and stimulate more muscle fibers.
Not to mention that they are a really fun challenge of will and endurance.
Now if you really wanna kill your muscles do a pyramid super-set like:
Push ups x 2, 4, 6, 8, 10, 8, 6, 4
Pull ups x 1, 2, 3, 4, 5, 4, 3, 2, 1
If
you do that today you will get a massive pump & feel amazing afterwards.
I have included pyramid sets in my 12 week workout program as well as other evil methods to force your muscles to build muscle.
Excited to release this soon!
If you have ever tried pyramid sets reply to this email & let me know, I would love to know what your workout looked like!