Back in the day, bodybuilders kept it simple. They trained hard, and they trained heavy. They didn’t have dozens of variations of machines, allowing them to torch muscle groups from hundreds of angles using cables and other attachments. They had barbells, plates, and not much else. Yet, despite this lack of technological innovation, they managed to build some seriously well-developed physiques.

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Pyramiding your sets is simple, and it can be used to ensure that you are adequately hitting both the slow- and fast-twitch muscle fibers. Not only does this give your joints a rest in avoiding four ultra-heavy sets and ensure you are properly warmed up before attempting heavy weights, but it stimulates as many possible muscle fibers in the targeted muscle group as possible. Here is a sample shoulder routine, which uses pyramid sets.

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A lot of debate has taken place as to whether or not barbell presses behind neck are a safe movement for training shoulders. The effectiveness of the movement cannot be denied – it requires the three heads of the shoulder, along with the triceps, forearms, and upper back, to exert effort. The movement builds mass, no doubt about that. The shoulders are forced to push a heavy weight skyward, and numerous muscle fibers in the upper body are recruited as a result.

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Pyramiding your sets is simple, and it can be used to ensure that you are adequately hitting both the slow- and fast-twitch muscle fibers.  Not only does this give your joints a rest in avoiding four ultra-heavy sets and ensure you are properly warmed up before attempting heavy weights, but it stimulates as many possible muscle fibers in the targeted muscle group as possible.  Here is a sample shoulder routine, which uses pyramid sets.

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