Power Pyramid Training

Improve your physique over the next 8 weeks

By: Scott H. Mendelson

Magazine 10 #3

We all have our priorities this time of year for improving our bodies. Would you like to dramatically improve your physique over the next 8 weeks? If so read on, as I will reveal simple tactics you can use to earn huge results.

When Roger contacts me for an article I always ask what he is looking for and after a deep breath he says, Power Pyramid TrainingWhere do I start?” For good reason as Roger is only comfortable providing our readers with practical, non-theoretical, no nonsense information to improve size, strength, and definition ASAP.

Individualize your Program

Within these pages I will outline how you can focus on your specific goals by modifying workout parameters such as rest, repetition speed and more.

Heavy loading for big time progress

Let’s settle the weight vs. reps debate here and now. Yes, performing the appropriate number of reps for your particular goal is important, but this should not be at the expense of proper loading. The Power pyramid gives you the best of both worlds.

A compromise between the two elements must be reached. One way we do this with the Power Pyramid is by changing the number of reps that you use from week-to-week. Rarely do trainees take advantage of this strategy, but I can tell you first hand my clients pack on size and reduce body fat very quickly with this routine.

Plan for progress each week
You have more than likely peeked at the routine on the next page and can see that weeks 1 and 2 primarily utilize a scheme of 6-8 reps. Then you increase the number of reps during weeks 3 and 4. While this looks pretty easy, remember you are to use the same loads you used for weeks 1 and 2.

The 6 to 8 rep scheme for the first two weeks will enable you to utilize heavy poundage. Heavy loading stimulates the fast twitch muscle fibers which have the greatest potential for growth. Why sacrifice the potential for lean muscle gains by using light loads that will do little for growth?

Do as many reps as you can, then if you don’t make it into the target range, take a 20 sec. break, psyche yourself up, then resume the set and get the missing reps. It’s that simple.

Break up sets
Raising the reps during weeks 3 and 4 while keeping heavy loads will present a challenge. Just do your best to get the recommended rep range with the same weights you used during weeks 1 and 2.

If you think you are going to fail before hitting your target reps don’t worry. Here’s a little known technique that is really the key to getting the most benefit from the Power Pyramid principle. Do as many reps as you can, then if you don’t make it into the target range, take a 20-second break, psyche yourself up, then resume the set and get the missing reps. It’s that simple. Be sure to track your loads and whenever you get the targeted number of reps on a particular exercise during week 1 or week 3, increase the weight the following week.

If you think you are going to fail before hitting your target reps don’t worry. Here’s a little known technique that is really the key to getting the most benefit from the Power Pyramid principle. Do as many reps as you can, then if you don’t make it into the target range, take a 20-second break, psyche yourself up, then resume the set and get the missing reps. It’s that simple. Be sure to track your loads and whenever you get the targeted number of reps on a particular exercise during week 1 or week 3, increase the weight the following week.

Rest and Rep Speed manipulation
If you are seeking maximal muscle mass you should rest 75 seconds between sets. Rep tempo should be about 1 second to lift the weight (concentric) and 3 seconds down (eccentric).

For fat loss, cut your rest period between sets to 60 seconds, and add 1 second to the negative (eccentric) portion of each rep.

Power Pyramid Training diet

Mid morning 2 scoops Ultra Size 1 TBS natural peanut butter Mix as a shake, or with less water as pudding

Lunch 10 oz lean ground beef Salad with 1 Tablespoon of olive oil Green and red peppers Mid afternoon snack ½ cup raw almonds, cashews, brazils etc., and 1 apple

Post training 2-3 scoops Muscle Provider 1 frozen banana

Dinner 8-12 oz lean chicken, fish or seafood 1 TBS olive oil Green vegetables Small sweet potato or 1 cup of brown rice

Night Snack 1 cup Cottage Cheese or 2 scoops Ultra Size and 1 cup mixed berries

For maximum strength gains, decrease the target rep range by 2 reps. If the program states 6-8 reps, then your range should be 4-6 reps. If the suggested rep range is 10-12, reduce to 8-10. You should rest for two minutes between each set. You can also perform your reps at a faster tempo.

A Sample Power Pyramid Nutrition Plan
The key to the perfect nutrition plan is to provide a constant flow of nutrients to the muscles while supporting an anabolic hormonal environment crucial for growth. Eating every three hours is a proven tactic that will provide a constant supply of nutritional muscle building blocks.

Ideally for a lean muscle growth phase I suggest consuming 33% from all three macronutrient categories. Focus on naturally existing foodminimize refined foods such as bread, pasta, candy, etc. and you will able to increase lean body mass without bulging your midsection. Good fats are a precursor to optimum testosterone levels and must be high on the priority list along with protein and carbs to accomplish the anabolic hormonal environment needed for a muscular yet lean physique.

Here’s an easy diet program for maximal muscle development:
Breakfast
3 whole eggs – yes, with Yolks!
3-6 whites (support protein intake goals)
1 cup oats

E-mail me at for a free printable version of either, or both workout and diet programs, plus a special bonus additional 4 week routine.

Scott H. Mendelson
Phone: 614 289-3266
Email: scott@infinityfitness.com
Or visit: www.infinityfitness.com