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 Pyramid and superset training

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vassili

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PostSubject: Pyramid and superset training   Fri Jul 09, 2010 4:03 pm

Hey all.
Since i saw LittlebeastM on ustream training like a real machine , never stop at all during many hours.

I just said to myself , wow this guy have a crazy endurance.
So more and more i saw him doing pyramid stuff , superset....
I began to do that too , with the time i have realized the benefits of this.
It build a huge endurance , resistance ,strenght , it make of you a supersaiyan.

So now i have built a pretty good endurance and i do some high killer pyramid , so i wanted to share them with everyone and to know what pyramid everyone do.

So pelase everyone share what superset , pyramid you do at your training.
Make of this a sticky would be great.


My favorite pyramid actually is that :


THE GIANT SET : 50 basic push up - 5 pull up - 30 push up - 5 pull up - 20 push up - 5 pull up - 10 push up - 5 pull up

The pyramid : 50-10 10 -50 50-10 10-50.........

You do all the time basic push up ,and for the pull up at each set you do a different variation.
You dont take rest between set , just some few second to breath a bit.
Once you finish the giant set you take rest like 2-3 min max and you do the second giant from 10 to 50 and then again from 50 to 10 .......
Whatever the form on pull up and push up , what matter is to kill yourself.


PYRAMID 1-2-3-4-5 for pushing exercice :
begin with the harder pushing exerice you can do and move on each time on a lower variation as example :

You have to do 1 rep - 2 rep - 3 rep - 4reps - 5reps
Planche 90 degree push up - HSPU freestanding - HSPU on wall - Tuck planche push up - Bulgarian dips

or
Full planche push up - planche 90 degree push up - HSPU on finger - Tuck planche on ring - dips on parallel bar

or whatever you want as a pushing exercice.


train hard all peace



Last edited by vassili on Sun Jul 11, 2010 10:54 am; edited 1 time in total
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LittleBeastM - SS3

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PostSubject: Re: Pyramid and superset training   Fri Jul 09, 2010 5:25 pm

warm up set 1st set i love to do

12 wide pull ups - 25 dips - 50 push ups - 10 handstand push ups - 10 legraises withouth breaking the l .. 20 tricep extensions
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vassili

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PostSubject: Re: Pyramid and superset training   Fri Jul 09, 2010 5:37 pm

looks like a pretty good warm up for supersaiyan

Cool
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McCoy

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PostSubject: Re: Pyramid and superset training   Fri Jul 09, 2010 5:42 pm

Just calling this ahead of time, like shotgun to get the front seat of a car, but when I get to that level, I want SS4 Goku. You can have SS4 Vegeta.
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vassili

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PostSubject: Re: Pyramid and superset training   Fri Jul 09, 2010 5:46 pm

we are building a new generation of saiyan .ss10
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Bdog



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PostSubject: Re: Pyramid and superset training   Fri Jul 09, 2010 5:56 pm

LittleBeastM - SS3 wrote:
warm up set 1st set i love to do

12 wide pull ups - 25 dips - 50 push ups - 10 handstand push ups - 10 legraises withouth breaking the l .. 20 tricep extensions


Last edited by Bdog on Sat Jul 10, 2010 9:41 am; edited 1 time in total
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vassili

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PostSubject: Re: Pyramid and superset training   Fri Jul 09, 2010 6:03 pm

please talk here only about superset or pyramid you do
dont flood
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circusfreak

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PostSubject: Re: Pyramid and superset training   Fri Jul 09, 2010 8:25 pm

Dips Superset

At the Park= 10 di[ps on Rings, 20 Dips on Chair, 10 Tri extensions, 1 Max hold on rings (arms straight, body straight, shoulders back, head up)

At Home= 20 dips on station, 20 Dips on chair, 10 Tri extensions, Max hold on dip station (arms straight, body straight etc....)

x3-5 sets
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Unleashed

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PostSubject: Re: Pyramid and superset training   Sat Jul 10, 2010 5:34 am

Superset:

12 L-Sit chinups full ROM
15 triceps extensions on handles
10 leg raises
20 close grip push ups
20 l sit kicks on handles
10 wide grip pull ups
25 sit ups
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Bdog



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PostSubject: Re: Pyramid and superset training   Sat Jul 10, 2010 9:39 am

vassili wrote:
please talk here only about superset or pyramid you do
dont flood
U right man, my bad.
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Bdog



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PostSubject: Re: Pyramid and superset training   Sat Jul 10, 2010 9:44 am

Unleashed wrote:
Superset:

12 L-Sit chinups full ROM
15 triceps extensions on handles
10 leg raises
20 close grip push ups
20 l sit kicks on handles
10 wide grip pull ups
25 sit ups
I like that. How many sets do you usually do that?
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vassili

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PostSubject: Re: Pyramid and superset training   Sun Jul 11, 2010 10:56 am

hey all , i just add a new pyramid to the top post.

Let me know what you think about it.

have fun
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Unleashed

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PostSubject: Re: Pyramid and superset training   Sun Jul 11, 2010 12:18 pm

Bdog wrote:
Unleashed wrote:
Superset:

12 L-Sit chinups full ROM
15 triceps extensions on handles
10 leg raises
20 close grip push ups
20 l sit kicks on handles
10 wide grip pull ups
25 sit ups
I like that. How many sets do you usually do that?

i usually do that 3 times ..
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hobo1256

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PostSubject: Re: Pyramid and superset training   Sun Jul 11, 2010 12:40 pm

Unleashed wrote:
Bdog wrote:
Unleashed wrote:
Superset:

12 L-Sit chinups full ROM
15 triceps extensions on handles
10 leg raises
20 close grip push ups
20 l sit kicks on handles
10 wide grip pull ups
25 sit ups
I like that. How many sets do you usually do that?

i usually do that 3 times ..

How long should you break in between each of the supersets?
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Unleashed

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PostSubject: Re: Pyramid and superset training   Mon Jul 12, 2010 5:36 am

hobo1256 wrote:
Unleashed wrote:
Bdog wrote:
Unleashed wrote:
Superset:

12 L-Sit chinups full ROM
15 triceps extensions on handles
10 leg raises
20 close grip push ups
20 l sit kicks on handles
10 wide grip pull ups
25 sit ups
I like that. How many sets do you usually do that?

i usually do that 3 times ..

How long should you break in between each of the supersets?

I think you can't tell because everyone has got a different feeling after doing a superset.. i personally like 2 minutes rest in between each superset..
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circusfreak

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PostSubject: Re: Pyramid and superset training   Mon Jul 12, 2010 6:50 am

Pushup Pyramid set on bench seat at a park.

1 pushup on the ground right side of bench
1 pushups with one hand on the ground, one on the bench
1 pushup with two hands in diamond on the right end of bench
1 pushup wide in the middle of the bench
1 pushup with two hands in diamond on the left end of bench
1 pushup with one hand on the ground, one hand on the bench
1 pushup on the ground left side of bench

That is one set. Then you do the same thing but do 2 pushups in each stage.
That is 2 sets. Then 3 pushups each stage.
All the way till you do 5 pushups in each stage.

In total it is 90 pushups


Then if u want massive burn, you start on the opposite side and go backwards through the whole superset.

Enjoy
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vassili

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PostSubject: Re: Pyramid and superset training   Mon Jul 12, 2010 3:20 pm

looks cool , maybe 'ill try that someday

thanks for sharing
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jessicajane

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PostSubject: Re: Pyramid and superset training   Mon Jul 12, 2010 10:34 pm

I have gotten really into the supersetting scheme lately. Could this be considered a form of circuit training? My heart rate is usually up at the same level it'd be if I were doing a cardiovascular exercise... Here is an example of some of mine. I'll do each one on alternate days of the week (I like T TR S), increasing either the weight, the reps, or racing against the clock. Hows it look? :-)

SS 1:
5sec. negative pull-ups (lats)
15-20 jump squats (quads/calves)
5-8 dips (triceps/chest)
15 step-ups + 20# (hamstrings/glutes)
15 HLRs (core)
Repeat 5x, rest 60-120secs between circuits

SS 2:
8-10 inverted rows (upper back)
15-20 one-legged squats (quads/calves)
12 pike presses (shoulders)
15 one-legged hip raises (hamstrings/glutes)
30-60sec planks (core)
Repeat 5x

SS 3:
4-6 chin-ups (lats)
15 lunges + 20# (quads/calves)
12-15 push-ups (biceps/chest)
15-20 box jumps (hamstrings/glutes)
15-30sec "J-Sit" (core)
Repeat 5x

TOTAL BODY SUPERSET:
turkish get ups
farmer's walk
thrusters
kettlebell swings
shuffle sprints
Repeat 5x
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circusfreak

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PostSubject: Re: Pyramid and superset training   Tue Jul 13, 2010 12:26 am

jessicajane wrote:
I have gotten really into the supersetting scheme lately. Could this be considered a form of circuit training? My heart rate is usually up at the same level it'd be if I were doing a cardiovascular exercise... Here is an example of some of mine. I'll do each one on alternate days of the week (I like T TR S), increasing either the weight, the reps, or racing against the clock. Hows it look? :-)

SS 1:
5sec. negative pull-ups (lats)
15-20 jump squats (quads/calves)
5-8 dips (triceps/chest)
15 step-ups + 20# (hamstrings/glutes)
15 HLRs (core)
Repeat 5x, rest 60-120secs between circuits

SS 2:
8-10 inverted rows (upper back)
15-20 one-legged squats (quads/calves)
12 pike presses (shoulders)
15 one-legged hip raises (hamstrings/glutes)
30-60sec planks (core)
Repeat 5x

SS 3:
4-6 chin-ups (lats)
15 lunges + 20# (quads/calves)
12-15 push-ups (biceps/chest)
15-20 box jumps (hamstrings/glutes)
15-30sec "J-Sit" (core)
Repeat 5x

TOTAL BODY SUPERSET:
turkish get ups
farmer's walk
thrusters
kettlebell swings
shuffle sprints
Repeat 5x

Nice variation
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circusfreak

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PostSubject: Re: Pyramid and superset training   Tue Jul 13, 2010 12:27 am

circusfreak wrote:
Pushup Pyramid set on bench seat at a park.

1 pushup on the ground right side of bench
1 pushups with one hand on the ground, one on the bench
1 pushup with two hands in diamond on the right end of bench
1 pushup wide in the middle of the bench
1 pushup with two hands in diamond on the left end of bench
1 pushup with one hand on the ground, one hand on the bench
1 pushup on the ground left side of bench

That is one set. Then you do the same thing but do 2 pushups in each stage.
That is 2 sets. Then 3 pushups each stage.
All the way till you do 5 pushups in each stage.

In total it is 90 pushups


Then if u want massive burn, you start on the opposite side and go backwards through the whole superset.

Enjoy


Its actually 105 pushups for the whole super set from 1-5. 1-5 then 5-1 would be 210
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circusfreak

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PostSubject: Re: Pyramid and superset training   Mon Jul 19, 2010 7:44 am

come on people post some super sets, some pyramid sets. This is a great topic so get posting...................
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BleHz0r



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PostSubject: Re: Pyramid and superset training   Mon Jul 19, 2010 8:07 am

SS
15 pushups +20kg
5 inverted rows +20kg
30 squats +30kg
5 dragonflags
5 slow bridges
5 sets or as many as possible. got to 8 i think.. took me an hour.

pyramid
HSPU 3-4-5-6-7-6-5-4-3
Pulls 3-4-5-6-7-6-5-4-3 +10kg
Pushups 8-9-10-11-12-11-10-9-8 (dia/norm/hip - grip) +10kg
Closegrip chins 2-3-4-5-6-5-4-3-2

that used to be what i did every second day in the morning and the evening.. before i let myself go that is -.-
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LittleBeastM - SS3

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PostSubject: Re: Pyramid and superset training   Mon Jul 19, 2010 8:12 am

core warm up

MAX DRAGONFLAGS LB STYLE.. FOLLOWED BY MAX CRUNCHES FOLLOWED BY A MAX LSEAT HOLD FOLLOWED BY MAX LSEAT KICKS FOLLOWED BY SUPERMAN PUSH UPS FOLLOWED BY A BIG a$$ CUP OF s**t
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jessicajane

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PostSubject: Re: Pyramid and superset training   Mon Jul 19, 2010 11:07 am

Haha Metin, you need to caaaaalm down... ;-P

When you guys do supersets, do you rest at all, even between rounds? Usually five times is enough for me, and I don't find that doing anymore sets is really necessary.
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BleHz0r



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PostSubject: Re: Pyramid and superset training   Mon Jul 19, 2010 11:45 am

metin never calms down lol.

i dont rest if i do that.. one after the other. to catch a breath or drink some water.
the point is to get ure heart rate up to loose bw, all the while pushing hard to build some strenght and mass.
its an effective way to get strong and stay lean.
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