Dick The Bruiser

To gain both size and strength I see no better training program than the simple pyramid scheme. It allows you to focus on both strength and size at the same time. By pyramiding you stimulate both fast twitch and slow twitch muscle fibers. Your typical pyramid would start with high rep of a light weight and continue until you get to your working sets. Your working sets will be your heavier weight that usually limits you to around 4 to 6 reps. After you can no longer push weight this heavy, you begin to work your way back down, increasing reps all the way back down. I suggest pyramiding with the first movement in the exercise which I would prefer to be a compound movement. After that, your muscles will be too fatigued to handle that type of stress on another exercise for the same body part. The staple of your training regimen should be Squats, Dead Lifts, Bent Over Rows,  and Dumbbell or Barbell Presses for Chest and Shoulders. For arm growth I suggest a few specialized movements for Bis and Tris one day a week. But with all of the compound movements your arms will grow no doubt, as long as you eat well.

This entry was posted on Tuesday, April 29th, 2008 at 9:01 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.