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Originally Posted by Canon  ok so can i do these pyramids when I'm doing my splits when I'm doing my biceps and back or what? LIke for instance can i do this
BICEPS 21' 3 sets
hammer curls
then pyramids 14,12,10,8,6 |
21's is a nerds method.. forget about that lol
imo, the pyramid i do for biceps is all that is needed.. keeping in mind i am doing my biceps after back at least 80% of the time unless im trying a new training method or whatever else. in back exersizes the biceps are being used alot so it would be pointless and a waste of energy and time to just do more and more bicep work. the goal is to try and build muscle, not test a muscles endurance.
if your doing biceps on thier own then you can do a pyramid with 2 exersizes. if the weight and stress is sufficient enough you wont need much more than 2 or maybe 3 depending on how well your biceps respond to weight training
you can do pyramids AND supersets with regular dumbbell curls and hammer curls
(a superset is doing one set of one exersize, and without rest, doing another set of another exersize.. good for increasing intensity and pump)
how you would do that would be like this
regular curls - 1x14
without resting, using the same weight and trying to flow into the motion of the hammer curl by the 14th rep,
hammer curls - 1x14
now you rest... some people rest for as little as 30 seconds or as long as 3 minutes, resting any longer or shorter on any exersize is pointless. too short and the muscle would be too stressed and you wont be able to complete your next set.. too much of a rest and the blood flow to the muscle will slow down and you dont want that. me personaly i rest around 1:30 but i am trying to bring it down to just 1 minute
now you do another super set
regular curls - 1x12
(remember no rest, flow into the movement of the hammer curl at the end)
hammer curls 1x12
(rest again)
ect, ect ect.
hope ive helped
if your not exhausted,, then you did something wrong.. 
Very through. 
