Pyramid Workout

[csa]

I started this workout today to try and improve scores for pushup, situps and pull ups.

My question is as I go up and down the pyramid do I take a break in between each step. If so how long?

[SingleJ]

The pre-Quantico kit says to "rest briefly" but that's certainly vague. I've been interpreting this as between 10 and 20 seconds.

[csa]

Vague it is indeed.

I've been resting for about 10 sec.

How far up the pyramid do you go. I go from 1 to 6 and then I come down to one again.

I've seen some that go up 10 steps. I tried that and it nearly killed me. Is it better not to over do it in the beginning and then gradually build up?

[universible]

.

[SingleJ]

How far up you go will depend on the exercise. Going up to 10 might be reasonable for situps, but that many pullups would pull my arms out of their sockets.

At the risk of sounding like a geek...the total number you do is the square of the largest level in the pyramid. So if you can do 49 situps in a single set you should have no problem doing a pyramid up to 7 and back. This should give you a starting point for each exercise. Go up gradually from there.

Whew...it's a good thing that the bullies don't mess with me anymore now that I'm working out :cool:

[Cam]

I do the pyramid workout for pullups and go up to 10 and back down again. I rest for 10 seconds on the way up and 15-20 on the way back down.

[SWEED]

TRY ADDING WEIGHT TO A PACK, NOT TOO MUCH WHATEVER IS GOOD FOR YOU AND TRY EVERY OTHER DAY.......

[fmr-army]

Work with a buddy. You do your number, he does his, you do your next number, he does his next, and so on. The trick is that you each stay in the front leaning rest position while the other is doing his iteration. Same thing works with situps, except that you stay up while your partner does his.

I've found that keeping tension (for lack of a better term) on my muscles really helps with improvement.

If you're really feeling froggy, dust off "Born in the USA" and play "I'm going down". Every time the Boss says "down", you go down, staying in the front leaning rest during the entire song of course....Towards the end you'll get an earful!

Here's another possibility to really hit muscle burnout. After you do your regular pyramid or other workout, try doing another set with your feet on the floor and hands on a desk. After that set, just do pushaways from the wall. You'll feel the burn!