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. Military Barbell Press – Standing Or Seated 12 reps, 10 reps, 8 reps, 6 reps Adding mass is the key with this movement, so you want to go hard and heavy after a nice clean warm-up. Use a back brace to ensure the lower back doesn’t wear too much strain, and hit this exercise like Arnold used to, 30 years ago – Heavy and intense! Hammer Strength ...

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