How to Use Ascending Reps to Build Size and Strength:
The first thing you need to do is decide how many reps you want to perform. You will get better results if you start with higher repetitions and then work your way down from there. For example, if you are going to perform 10 reps, it would be best if the number of repetitions is 5 or 6. If you have decided that you want to perform 20 reps, it would be best if the number of repetitions is 8 or 9.
If you have decided that you want to perform 30 reps, it would be best if the number of repetitions is 7 or 8.
You can use any weight for ascending reps and lower weights for descending reps.
Ascending Rep Workout Chart:
1) First set: Perform 1 rep at the top position.
2) Second Set: Perform 3 reps at the top position.
3) Third Set: Perform 4 reps at the top position.
4) Fourth Set: Perform 5 reps at the top position.
5) Fifth Set: Do not rest between sets.
6) Sixth Set : Repeat steps 1-5 until failure (or completion).
Descent Rep Workout Chart:
1) First set: Do not rest between sets.
2) Second Set: Perform 2 reps at the top position.
3) Third Set: Perform 3 reps at the top position.
4) Fourth Set: Perform 4 reps at the top position.
5) Fifth Set: Perform 5 reps at the top position.
6) Sixth Set : Do not rest between sets.
7) Continue steps 1-6 until failure (or completion).
After completing the ascending sets, take a 2 minute rest. After the 2 minute rest, proceed to the descending sets.
This is one way to do it. There are many other methods of pyramid sets.
You can work on your weaknesses by doing fewer reps if you do more sets.
You can do more reps if you do lower weight.
Ascending reps are a great way to build endurance and strength.
This is a new way of pyramid sets.
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