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Date Posted: 12:04:19 10/07/04 Thu
Author: J.R.Smith, c.f.t.,s.f.t., p.n.s. - ISSA, USSA, ISFN
Subject: Why body builders pyramid

Here is a post from the ISSA in discussing why bodybuilders do pyramid training.

The purpose behind pyramid sets is the following. According to the size principle, motor units are recruited in order according to their recruitment thresholds and firing rates. Since most muscles contain a range of Type I and Type II fibers, force production can be very low or very high. Therefore, to get to a high-threshold motor unit, all of the motor units below it must be sequentially recruited.

Heavy resistance training recruits these high threshold motor units, therefore all the units below it can undergo hormonal adaptations to the stress of the heavy loads. The majority of the work done in high repetition sets is accomplished by slow-twitch Type I muscle fibers.

Type I muscle fibers have a limited ability to hypertrophy (growth). Type IIB fibers are activated when more force is required, and thus have the greatest potential for growth. Heavier weights accomplish more complete activation of the type 11B muscle fibers.

By pyramiding you can innervate all low, medium and high threshold motor units

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