"Hello James,
"First, I am an ectomorph - 5'6" 120lbs. I have gained 10 lbs. since I started working out consistently for the past month. I have been doing pyramid split routines of 15-12-10-8 reps.
Monday (chest/triceps)
Tuesday(back/biceps)
Wednesday(Legs+abs)
Thursday(shoulders)
"I have noticed I tire out after the first few exercises. I have a question regarding your pyramid
10-8-6-15 training. I know it's best to have a rest day in between, but can it be 3 out of 4 days?
"My free days are Monday to Thursday. Could I do Monday, Tuesday, Thursday with Wednesday doing abs? Or either of those combinations between Monday to Thursday? Since it's a full body workout on each workout day, do I need to rest a full day in between?
"Another thing how much weight should I take off between set of 6 reps and set of 15 rep?
Example: Bench press
10x105
8x115
6x125
15x105?
"Please help me. I really like this idea of training 1 exercise per body part."
Thanks,
Steven Chan
My Answer: If you can only train Monday to Thursday, then I suggest you split the body parts in half and do 2 upper body workout and 2 lower body workouts:
Monday and Wednesday (chest, back, deltoids, biceps, triceps)
Tuesday and Thursday (quads, hamstrings, calves, abs)
Stick with one exercise per body part. As far as weight progression for your last set, drop the weight to slightly less than that which you used on your first set:
10x105
8x115
6x125
15x100
"First, I am an ectomorph - 5'6" 120lbs. I have gained 10 lbs. since I started working out consistently for the past month. I have been doing pyramid split routines of 15-12-10-8 reps.
Monday (chest/triceps)
Tuesday(back/biceps)
Wednesday(Legs+abs)
Thursday(shoulders)
"I have noticed I tire out after the first few exercises. I have a question regarding your pyramid 10-8-6-15 training. I know it's best to have a rest day in between, but can it be 3 out of 4 days?
"My free days are Monday to Thursday. Could I do Monday, Tuesday, Thursday with Wednesday doing abs? Or either of those combinations between Monday to Thursday? Since it's a full body workout on each workout day, do I need to rest a full day in between?
"Another thing how much weight should I take off between set of 6 reps and set of 15 rep?
Example: Bench press
10x105
8x115
6x125
15x105?
"Please help me. I really like this idea of training 1 exercise per body part."
Thanks,
Steven Chan
My Answer: If you can only train Monday to Thursday, then I suggest you split the body parts in half and do 2 upper body workout and 2 lower body workouts:
Monday and Wednesday (chest, back, deltoids, biceps, triceps)
Tuesday and Thursday (quads, hamstrings, calves, abs)
Stick with one exercise per body part. As far as weight progression for your last set, drop the weight to slightly less than that which you used on your first set:
10x105
8x115
6x125
15x100