Want to try something new instead of your normal weights routine? Pyramid training is a good way of recruiting slow and fast twitch muscle fibres. The resistance you use increases as the reps decrease or you could reverse this and decrease the resistance as the reps increase. Heres an example below of an ascending pyramid set.
Set 4-6 Reps-Very Heavy
Set 3-8 Reps- heavy
Set 2-10 Reps-Moderate
Set 1-12 Reps-Light
To advance this you could do it acending (resistance getting higher) then do a decending (resistance getting lower), this would be very intense and only recommended for trained individuals.
Below is an example of a pyrammid set for bicep curls with dumb bells.
Set 1- 12 Reps- 20Kg
Set 2-10 Reps-30 Kg
Set 3-8 Reps-40 Kg
Set 4- 6 Reps-50 Kg
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