Opinion about pyramide method

[damper]

Hey,
I'm a programmer , and i got around 1 and a half hours a day for training
i wanted to know if pyramide method is efficient for me (because i ain't got much time a day)..
i can train for 3 times a week...

thanks.

 

[dswithers]

90 minutes 3 times a week is more than enough time to train effectively. 60 minutes of strength training and 20 minutes of cardio is all you need to make good progress. I assume you are new to this, so read the stickies regarding setting up a good Total Body Training session.

 

[damper]

pyramide method takes like 20 minutes for an exercise ...
will i see progress if i will work only on four muscles per day ??

 

[dswithers]

You only need 3 exercises per session, something like this:
MONDAY: LOWER (SQUAT), PUSH (OVERHEAD PRESS), PULL (ROW)
WEDNESDAY: LOWER (SQUAT), PUSH (INCLINE BENCH PRESS), PULL (PULLUP/PULLDOWN)
FRIDAY: LOWER (SQUAT), PUSH (OVERHEAD PRESS), PULL (DEADLIFT/CLEAN)
You can add a couple of sets of 10-12 reps a one or two specialty exercises at the end of each session, like calf raises, situps, curls, triceps extensions if you want, but they are not necessary to have a well balanced program you can make good gains on for a quite a while. Google Bill Stars 5x5 or Rippletoes 5/3/1 for more ideas and details.

 

[malkore]

pyramide method takes like 20 minutes for an exercise

I'm curious how you arrived at this '20 minutes' value...

 

[CypKitty]

You only need 3 exercises per sessionQUOTE]

Maybe he should try the tri set system, working out the same muscle with 3 different exercises

 

[damper]

i'm working 20 mins per exercise because this is a 10 sets method
in each set there are 10-12 reps + resting between reps it comes out to 20 mins

Maybe he should try the tri set system, working out the same muscle with 3 different exercises[/QUOTE]

yeah i think i will try to workout like that , nice idea ! thanks !!

 

[stroutman81]

Sounds like some iteration of GVT.

My suggestion is to read the stickies.

 

[Goldfish]

i'm working 20 mins per exercise because this is a 10 sets method
in each set there are 10-12 reps + resting between reps it comes out to 20 mins

Maybe he should try the tri set system, working out the same muscle with 3 different exercises

yeah i think i will try to workout like that , nice idea ! thanks !![/QUOTE]

This doesn't sound like a pyramid. A pyramid would be something more like 1x12, 1x10, 1x8, 1x6, 1x8, 1x10, 1x12. People often just use an ascending or descending pyramid (eg the first 4 sets I described, or the last 4 sets). There's no need for most people to do 10 sets of an exercise.