A Pyramid Routine to Blow the Lid Off of Plateaus

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Title: A Pyramid Routine to Blow the Lid Off of Plateaus

Word Count: 602

Author: Lynn VanDyke

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A Pyramid Routine to Blow the Lid Off of Plateaus

Copyright 2006 Lynn VanDyke

A common problem among many people looking to shed fat and

lean out is hitting a plateau. Hitting a plateau can leave

most feeling stressed, defeated and ready to give up.

There's nothing worse than working hard and eating well

only to see all of the progress and results come to a

screeching halt. Hitting a plateau is common, but people

giving up on their routine once they hit a plateau is even

more common. It's sad, but true.

There are a few things you can do to bust through a plateau

and jumpstart your fat loss results once more. The most

important factor in shattering plateaus is change. Your

workout routine must be changed every 4-6 weeks for optimal

results. You can change your workout intensity, set or rep

range, amount of weight lifted or your entire weight

lifting method. One method you can start using is called a

pyramid routine.

A pyramid routine is a method of weight training that uses

varying reps and weights. There must be at least 3 sets in

a pyramid routine, but typically there are 5. The rep

range begins at a higher rep range and lighter weight. As

the reps decrease the weight size increases. The middle

set marks the top of the pyramid, or the lowest rep range

at the highest weight. All sets done after the middle set

begin to reverse the pattern. Reps begin to increase and

weights begin to decrease.

It sounds a bit complicated, but it's really simple to get

the hang of it. Here is a quick sample. I am going to use

a 5 set pyramid routine for a bicep curl. There is a 1

minute rest in between each set.

- 12 reps at 25 pounds

- 1 minute rest

- 10 reps at 30 pounds

- 1 minute rest

- 8 reps at 35 pounds

- 1 minute rest

- 10 reps at 30 pounds

- 1 minute rest

- 12 reps at 25 pounds

- 1 minute rest

- Move on to next exercise

As you can see the pattern of reps and weight size have a

peak position in the middle set. This resembles the top or

peak of the pyramid. The pyramid routine is well-known to

experienced lifters and athletes. Many others are finding

it to be the secret to blowing the lid off of plateaus.

In addition to switching to the pyramid routine, try using

these simple tools to shatter your own plateau.

1) Eat 5-6 small meals throughout the day. Each meal

should be 2-3 hours apart. Each meal should contain one

protein and one carb. The first meal should be eaten

within an hour after waking.

2) Drink a cup of water at each meal.

3) Rest properly. This means taking at least 48 hours

between strength training the same muscles, and it also

means getting at least 7-8 hours of sleep per night.

Lastly, it means taking 1-2 days off from exercising per

week.

4) Cardio. This should be done at different intensity

levels and different session lengths. Consider doing a low

intensity/long session, a high intensity/short session and

a few medium intensity/medium length sessions.

All of the above things combined will help bust through a

plateau. Just remember to change something about your

program. Should you ever find your results stopping and

your fat loss coming to a halt the intensity, weight, or

training method are the easiest factors to change. Above

all do not give up and do not quit. Hitting a plateau is

something that happens to everyone. How you shatter and

overcome a plateau defines your resolve and dedication.

About the Author:

Lynn VanDyke is the head trainer at

http://www.strength-training-woman.com . Her wildly popular

ebook, Melt the Fat, comes complete with over 100

exercises, 160 daily menus, 63 ways to stick with it, 100

strength training routines, 800 healthy meal suggestions

and loads more. Learn more by visiting:

http://www.Melt-the-Fat.com