Announcement

Collapse
No announcement yet.

John Little's new Max Pyramid Protocol

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • John Little's new Max Pyramid Protocol

    John Little has posted his new protocol. I've got about 4 weeks left on my present protocol then I'll be giving it a try.

    This link gives an overview with links to youtube.

    http://www.bodybyscience.net/home.html/

    This gives a good written description on the big 3 and how to apply it.

    http://www.bodybyscience.net/home.html/?page_id=798

    I've been looking for something new because I'm one plate away from maxing out the leg press equipment. This will allow me to go low and start again.

  • #2
    I'm a little confused on how many of these exercises they're advocating and frequency.

    Comment


    • #3
      I'm going to start next week. The actual program is the big 3. Pulldown, shoulder press, and leg press. I'll alternate the shoulder press and chest press every other week. I'm expecting about 7 steps for each exercise. I'll do this once a week. This will cover muscle growth. The rest of the week will be devoted to sypnatic faciliation for improving life skill strength.

      Comment


      • #4
        Hey

        I wanted to mail you b/c I couldn't remember the set up of john littles max pyramid protocol. My wife and I are expecting and time will be a little on the short side but that shouldn't mean my training is any less effective.

        With that in mind can you remind me how many sessions the max pyramid protocol should be a week? Also, I know its supposed to be shoulder press leg press and pull down, but is there wiggle room there eg shoulder press swap for chest press every second session?

        How did you get on with it?

        Thanks

        Richard
        It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

        Comment


        • #5
          Hi Richard;

          I've been out of town and not checked a computer for a week. (It was great).

          I did one session a week. I went to fatigue. I followed the protocol, of leg press, overhead press and pulldown. I also modified it to alternate upper body, by doing the overhead press and shouilder press one week and the row and chest press the next week. The hardest part with the method is recording the gains in a way that make sense.

          The amazing thing is how little weight is required because you are such a leverage disadvantage. it means there is very little stress on the joints.

          Comment


          • #6
            Originally posted by Vick View Post
            Hi Richard;

            I've been out of town and not checked a computer for a week. (It was great).

            I did one session a week. I went to fatigue. I followed the protocol, of leg press, overhead press and pulldown. I also modified it to alternate upper body, by doing the overhead press and shouilder press one week and the row and chest press the next week. The hardest part with the method is recording the gains in a way that make sense.

            The amazing thing is how little weight is required because you are such a leverage disadvantage. it means there is very little stress on the joints.
            Thanks Vick

            Are you still using it? What results have you seen?

            I noticed from the vids that they also sometimes used bi/tri work (not something I find too important but interesting none the less).
            I was thinking of trying to two sessions a week

            Wednesday
            Chest press, pulldown, leg press

            Saturday
            Shoulder press, row, one leg squat.

            Richard
            It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

            Comment


            • #7
              Richard...if you are the type of person that needs to work out more than once a week... don't even attempt this. I went back into my notes and found I stretched the leg press to once every 4 weeks to get my best results.

              I have had the privilege of meeting John Little at his club in Bracebridge ON. If you were a new client you would sit in a Bodpod then go through a routine similar to the BBS big 5. You now return once a day and sit in a Bodpod. The Bodpod then measures on a daily basis the breakdown of muscle tissue, the growth of muscle tissue then the point of no further growth.

              80% of his clients return in 7 days. He has one client that works out every 27 days. This is how he determines your workout cycle.

              No routine had me close to puking, or left me totally immobilized as this one. If you want to train to failure... then rest for a minimum of 1 week... then this is the routine.

              The negative side to this routine is if you are a numbers geek... it is tough. A slight adjustment to your position can increase the leverage and improve the numbers.
              This is more natural in the respect that your goal isn't to measure improvement... this is about beating yourself up and then giving yourself plenty of time to heal. Where this routine is leading edge is that you are not beating up your joints to get stronger... just the muscles.

              Vick

              Comment


              • #8
                Wow thanks for that great reply Vick.

                I have been using some grease the groove movements so you will have to forgive me if my mind set (rightly or wrongly) is in a higher frequency mode. Training once a week is something I will have to get used to but I am willing to for the results I am after. Its great that so many of his clients followed the same system and knew to rest.

                I tried this using weighted pressups (loaded by a partner), I have never shook so much in my life!!

                Is it ok to try movements out as opposed to sticking with certain movements eg using upright row instead of shoulder press?!

                Are you still using this program/what were your results?

                Is it ok to do something along side this eg some interval cycling/rowing? The cycling is a commute to work, during which I do interval work or a time trial.

                Thanks

                Richard
                It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

                Comment


                • #9
                  "I have been using some grease the groove movements so you will have to forgive me if my mind set (rightly or wrongly) is in a higher frequency mode. Training once a week is something I will have to get used to but I am willing to for the results I am after. Its great that so many of his clients followed the same system and knew to rest."

                  They had no choice. The Bodpod shows each trainee their own recuperation cycle. Who is going to argue?

                  "Is it ok to try movements out as opposed to sticking with certain movements eg using upright row instead of shoulder press?"

                  The key to the exercise, is the static hold at the max moment which is your weakest point due to leverage. I would experiment with anything that makes sense to see what gains I get.

                  "Are you still using this program/what were your results?

                  Is it ok to do something along side this eg some interval cycling/rowing? The cycling is a commute to work, during which I do interval work or a time trial."

                  No, I have not used it for about a year. The results were great because it showed you can reduce time in the gym and gain strength... however, because I think it is important to add a sprinting type exercise into the mix at this time I am experimenting with training "not to failure".

                  I'm not convinced you want to train to failure then cycle, sprint, or swim to failure too. Max pyramid in my mind is an off season training system to get you stronger with short trips to the gym. You then would do skill set training at a low intensity focussing on mechanics.

                  My findings show that all resistance training works. What is important is you find a program you love and it keeps you coming back.

                  Comment


                  • #10
                    What is important is you find a program you love and it keeps you coming back. yes?

                    Comment


                    • #11
                      Thanks Vick

                      I think it will fit in well with my family life and should still allow for the gains and results I am after. I enjoy seeing if I can outdo myself and when it comes to intensity applied etc.

                      If you are looking for a diff challenge, have a look on youtube at marv marenovich training routine. Its based around proprioceptive training. Used by an NFL player Polotua who never used for than 20lbs in a session.

                      I tried a session a couple of weeks ago and was spent afterwards.

                      Richard
                      It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

                      Comment


                      • #12
                        Originally posted by Richardmac View Post
                        Thanks Vick

                        I think it will fit in well with my family life and should still allow for the gains and results I am after. I enjoy seeing if I can outdo myself and when it comes to intensity applied etc.

                        If you are looking for a diff challenge, have a look on youtube at marv marenovich training routine. Its based around proprioceptive training. Used by an NFL player Polotua who never used for than 20lbs in a session.

                        I tried a session a couple of weeks ago and was spent afterwards.

                        Richard
                        That looks tough.

                        Today's session was Turkish getups, torture twists then 4 minute sprint on the concept 2 rowing machine.

                        Comment


                        • #13
                          Originally posted by Vick View Post
                          That looks tough.

                          Today's session was Turkish getups, torture twists then 4 minute sprint on the concept 2 rowing machine.
                          Yeh it is tough. I did a session based around the Swiss ball with some light weighted movements. I ended up doing V-ups with feet on the Swiss ball. My shoulders and abs the next day were v ouchie haha.

                          I went through a mac pyramid session yesterday. Can I ask, how many sets do you think there should be per movement. For incline bench I ended up with 11 sets, starting and finishing with the same weight.

                          For incline rows it was about 9 sets.

                          I am going to do legs less frequently. As I was saying I commute twice a week by bike to work and back. During this I go through a few short intervals in the bike. My legs have responded really well to this and I feel great for doing it.

                          I have no discomfort today (I know pain can take two days to rear its ugly head), and I pushed myself until I could not hold the weight for the 20 seconds. My position of max contraction on the incline bench was about 6 inches off my chest. Lower than that felt a bit easier and knowing that that was approaching the sticking point for the movement I thought it was the correct position.

                          Richard
                          It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

                          Comment


                          • #14
                            I rarely had any discomfort after a pyramid session. With that biking I would be cutting back too.

                            I rarely finished back at the same weight. I need to qualify that. I built a prototype machine using cables instead of weights. It allowed me to increase the weight load without dropping the plates and reloading. This meant I had no time to rest. It killed. I would be dying on my way back down just trying to hold a weight for the 20 seconds so I could quit this self-induced torture.

                            I would say your reps are a good range. You want to start where it is very easy then build up. The important part is to mentally remember you are not lift weight but pushing against resistance.

                            Comment

                            Working...
                            X