In the efforts to gain muscle mass – particular on the thighs – many bodybuilders will do a lot of crazy things. They will attempt insane super-sets, drop sets, failure sets, and everything in between. When all of these things stop leading to results, they will circle their wagons, return to the basics, and visit their powerlifting friends for tips on simply lifting using heavy squats. This is a glorious day for the lifter who likes to go heavy, and a very painful experience for those who don’t enjoy that kind of pain. Squat pyramiding isn’t that difficult to plan. Study this repetition range, then punch in the weights you estimate you will be able to do for each of these lifts. Your first workout or two will be a bit of a hit-or-miss study, as you learn ...

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Here’s an interesting training protocol for breaking through a plateau. Set #1 Warm-up set. You will be using 60% of your maximum poundage. Complete the reps in a slow, controlled fashion. Six reps is the goal. Rest: 4 minutes after set. Set #2 Warm-up set. You will be using 60% of your maximum poundage. Complete the reps in a slow, controlled fashion. Six reps is the goal. Rest: 3 minutes after set. Set #3 Warm-up set. You will be using 60% of your maximum poundage. Complete the reps in a slow, controlled fashion. Six reps is the goal. Rest: 2 minutes after set. Set #4 You are now fully warmed up. Add 10% to the bar, and do whatever it takes to move the bar for 5 repetitions. Rest between sets may be increased to 3 ...

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Negatives – This is the practice of going against the pull of gravity when you lower the load used in training. It is done through deliberately slowed and controlled motions. One-rep max – This represents your highest strength for a particular motion. This is the basis of power-lifting contests. Novices are discouraged from participating in such contest because they may expose themselves to injury. If you are able to accomplish ten reps with an optimal weight then this is a good approximation for 75% of your one-rep max. Peak – This is a term that is mostly used in the context of preparing for contests. The body fat level is minimized to the optimal lowest such that the muscles are fully exposed. This body condition can only be maintained for a few days. Plates – This term represents the weights that are added ...

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