STS – Disk #21 – Meso #2 – Back & Biceps Workout Download $9.97

You are purchasing a digital download, not a physical DVD.

Length: 59 Minutes

File Size: 812 MB

Description:

Once again you should be using weights that are up to 75% of your 1 RM. You are going to do a double wave load for one arm rows and barbells curls. As always, whenever you do a double wave load you should select a weight that is only 70% of your 1RM for your first set. Then increase your weight by 5% for each of the next two sets. You will then repeat this pattern twice for each exercise.

You might have noticed the similarities between pyramiding and a double wave load, but there are some important differences, too. The Pyramiding Method can mean many different things nowadays, but perhaps the two most popular  pyramiding techniques are pyramid up and pyramid down (also known as reverse pyramiding). When doing pyramid up, you perform multiple sets and increase your weight and decrease your reps with each set.  When doing pyramid down, you start at your highest weight and then you decrease your weight and increase your reps with each set.

The double wave load works because part of lifting is physical and part is neurological. Increasing the weights and decreasing the reps for each of the first three sets follows the classical pyramid up approach, but instead, the double wave load goes back immediately to lifting the lightest weight rather than lifting the heaviest weight. This is where the neurological part of strength training comes into play. By lifting your heaviest weight just before going to your lightest weight, your body’s muscles are tricked into activating more muscle fibers even though you’re lifting the same weight as you lifted during your very first set. The more muscle fibers you activate the more weight you can lift and the quicker you will see results.

Equipment Needed:

barbell, dumbbells, band, stability ball, mat, chair, pull-up bar or elastic tube