Pyramid training

Instead of doing the same amount of reps for every set try pyramiding your reps. Pyramiding allows you to work throughout a whole range of rep ranges. Pyramid workouts are also great to amp up your intensity and help you build more muscle. Below are 3 types of pyramiding sets that you can use.

1) Descending pyramid-decrease weight, increase reps

* First warmup properly before starting your first set. You will then start off with the heaviest weight you plan to use on the first working set. You should aim for about 5-6 reps on set one. Each set after you should decrease the weight and increase the reps. On your fourth set or so you should be around 15 reps.

2) Ascending pyramid-increase weight, decrease reps

* First warmup properly before starting your first set. Start off with lighter weight and do around 15 reps on set one. Each set after drop the weight by about 10-20% and do less reps. So set two might be about 12 reps or so. By set four you will be using the heaviest weight yet and doing around 4-5 reps.

3) Triangle pyramid-combining the above two

* This routine involves more sets, and the higher volumes helps you to build more muscle. Start by doing the ascending pyramid in which you use light weight and high reps. Go all the way down to about 4-5 reps and then now try and work your way back up. Most likely you wont be able to hit the same reps so make adjustments and get as close as you can.This would look like this:

16-12-8-4-8-12-16

Monday leg blast

Its Monday and everyone on earth is benching so why not be different and do this leg workout.

A1) Glute bridge-3 sets of 15 reps ( pause and squeeze the glutes at the top of each rep)

** these are a good way to activate the glutes before the deadlifts and also act as a warmup

Rest 60 sec between sets

make sure you do 1-2 warmup light sets before starting the heavy deadlifts

B1) Barbell deadlift- 4 sets of 8 reps

Resting 90sec between sets

C1) Forward walking alternating dumbbell lunges-10 reps per leg

Rest 60 sec and then do:

Reverse walking alternating dumbbell lunges ( make sure you push off your front leg to go into the next step )-10 reps per leg

Rest 60 sec and then repeat back to the forward lunges for 1 more set, and then the reverse for one more set

H4 Fat burner #16-Fearsome foursome routine

Love this workout because it involves every aspect you would want in a good workout to lean down or to get into better condition. The resistance training allows you to maintain muscle mass which is key to metabolism. The core work is needed for all because of its importance to the overall body. Weak core, weak body. Finally, the conditioning exercises allow for a high calorie burn in session. I only put 3 separate circuits but you could add a 4th.

After a proper warmup-

* Make sure the weights on the upper and lower body exercises are challenging for the rep scheme written

A1) Upper body pull- Pullup-8reps

A2) Lower body-Split squat with dumbbell-8 reps per side

A3) Conditioning-Jackknives ( burpees )-10 reps

A4) Core-Resistance band chops-15 reps per side

Repeat this for 2-4 more rounds depending on your fitness level

B1) Upper body Push-Standing neutral grip dumbbell shoulder press-8 reps

B2) Lower body-Deadlift with barbell-8 reps

B3) Conditioning-Heisman hops-12 per side **

B4) Core-Reverse crunch-10 reps

**To learn how to do the Heisman hops watch my video

http://www.youtube.com/user/H4training#p/u/5/DoUyzLcAsuk

Repeat this 2-4 more rounds without rest depending on your fitness level

C1) Upper body Pull- Reverse grip cable row ( palms up )-10 reps

C2) Lower body-Lateral step up with dumbbell-8 reps per leg

C3) Conditioning-Lateral shuffle-8x ( distance between cones 20 ft ro so ) **

C4) Core-Plank hold for time ( whatever you can do with good form )
**To learn how to do the lateral shuffle watch my video

http://www.youtube.com/user/H4training#p/u/5/DoUyzLcAsuk

Repeat this 2-4 more rounds without rest depending on your fitness level

Done-

Putting the LABOR in Labor day!

Its Labor day most everyone is off so what better way to spend your day then dominating in the gym. Below is a push and pull workout that you will love. Make it happen!

A1)Incline dumbbell chest press-12 reps ( explosive reps )
SUPER SET
B1) Incline bench dumbbell one arm row-12 reps **
** stand behind the incline bench and rest your left arm on the top of the bench. Perform a row with your right arm, then switch arms.

Do this for 1 round then take 1 minute rest before moving to A2/B2

A2) Decline dumbbell chest press-8 reps ( each rep lower the weight for 4 seconds )
SUPER SET
B2) Straight bar seated row-8 reps ( each rep hold for 5 seconds )

Do this for 1 round then take 1 minute rest before moving to A3/B3

A3) Barbell 1/2 press-12 reps ( lower the bar to just above the chest and then press just 1/2 way up, lower back down to equal one rep )
SUPER SET
B3) T-bar row-12 reps

Do this for 1 round and then take 2-3 minutes rest before starting back at A1/B1

Repeat this whole sequence for 3 total rounds

When should you see a physical therapist?

Push and Pull quick combo with bands

Make it happen.......NOW!!!!

What are you waiting for you? Why havent you gotten yourself in the best shape of your life yet? Are you scared? Are you waiting for the perfect time? Dont know what first step to take?

Whatever your doing right now stop and think about where you would like to be. Challenge yourself here, how much better could you become? You can control your next step and not make it like any other step, you can bring on a new way of thinking, new way of doing and new way of life! Anyone can talk about doing something tomorrow or a week from now or month from now but not everyone can take action and get things done! Those who take action become successful. Dont be ordinary like everyone else, be better.....dominate!

Let me know what action you take today~

D4R....