This block was created based on the Descending Pyramid program. The rep scheme is 10, 8, 6, and 4. As the reps decrease, weights will increase. The increased weight demonstrates the inverse relationship between time under tension (TUT) and intensity. Weights will be changed between each set with the goal of completion of reps and increase of weight. Be sure to plan accordingly!
Descending Pyramid Sets
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 4 reps
Week 1: Select weights that would allow you to perform 3-4 additional reps beyond the designated rep range! By selecting weights that place your intensity level in the yellow, you ensure proper form and gradual progression from week to week.
Week 2: Select weights that would allow you to perform 2-3 additional reps beyond the designated rep range. The weight for each set should be slightly heavier than Week 1.
Week 3: Select weights that would allow you to perform 1-2 additional reps beyond the designated rep range. The weight for each set should be slightly heavier than Week 2..
Week 4--The FINAL Week: Select weights that would allow you to maintain proper form while aiming for the designated rep count. Additional reps should be minimal! Focus on quality and intensity over quantity.
Remember to listen to your body, prioritize proper form, and gradually progress the weights throughout the block.