By Dr. Luca Feruda
This type of pyramid is very similar to that of Grosser and Neumeier. It is also made up of two pyramids, one of which is inverted, placed on the top of the first. The quantity of repetitions decreases from the base upwards, and then increases again when the second pyramid is reached. The substantial difference concerns the fact that with that of Grosser and Neumeier the exercise ends after carrying out the series of the pyramid placed on the first, while the double pyramid proper also provides for the return phase, requiring a considerable physical effort. In fact, after executing the third set at 85% with 3 repetitions, the further series will be performed, following the direction of the arrow and ending the exercise again at 85% with 3 repetitions.
Given the considerable commitment, both physical and psychic, only a few muscle groups should be trained at each session; these too should not be more than 2 or 3.
This method is particularly suitable for specialists in the sector as it requires great physical preparation and excellent concentration, motivation and executive mastery of the exercises.
In the ascent phase of both pyramids the maximum strength will tend to develop, with an intensity that varies between 85% and 95% and complete recoveries of 3 - 5 minutes.
In the descending phase, instead, we will tend to develop resistance to maximum strength as we will find ourselves in conditions of muscle fatigue and the percentages of work will remain very high.
Summary of work parameters
Weekly training sessions | 2, maximum 3 |
Training phase | 5 - 6 |
Exercise characteristics | First the Fundamentals then Isolation |
Number of exercises | 3 |
Repetitions | 1 - 3 |
Series by muscle group | 6 per pyramid |
Intensity | 85% - 95% |
Recovery | 3'00 '' - 5'00 '' |
Pace of execution | Fast |
Some thoughts
As for the previous pyramidal methodology, it also concerns the parallel development of maximum force and resistance to force. This time, however, training is given more emphasis on increasing the maximum force and to a lesser extent on that of resistance to force. In fact the work intensity is extremely high (from 90% to 95%) and the number of repetitions is very low (from 1 to 2).
The reason why it is also possible to train strength resistance is explained by the large number of series to be performed. In fact, after having done the first block of 4 series, it is very likely that the individual will show the first signs of fatigue. And it is thanks to this fatigue that we will tend to increase the resistance to maximum force, also in this case trying to lift the weight as quickly as possible.
The work sheet that follows consists of training almost or all the muscle groups for a period of 5 or 6 micro-cycles 3 times a week. At each session, 2 antagonist muscle groups will train, such as the biceps with the triceps. On Mondays and Fridays they will therefore be dedicated to training with superseries, resulting in a very demanding and quality training.
On Wednesday, instead, efforts will be made to recover, engaging two non-agonist muscle groups such as the quadriceps with the shoulders.
