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Category: high intensity training

Squat Triangle Pyramid Workout

Squat Triangle Pyramid Workout

THIS WORKOUT.

Only after finishing this workout for the first time did I realize what a serious lapse in judgment I had when I decided pyramid training was a good idea for increasing my squatting skillz.

I’m pretty sure the workout gods were laughing at me from who knows where as I started that first set.

Source

Just kidding.

This workout brought my back squat one-rep max from 190 lbs. to 225 lbs. in a month. So if you’ve hit a back squat plateau, check out this sucker.

The workout takes about 25-30 minutes, and it’s really an all-in-one deal. You get a warm-up on the first few sets, an attempt at your one-rep max, and a nice little cool down on the way back “down” the pyramid. The key is to not go heavy on those first few sets. If you do, you’ll be too gassed to truly attempt your one-rep max.

So if you’re ready to get the benefits of intensity and volume in one workout, give it a try.

Hungry Gator Gal's Squat Triangle Pyramid Workout

I did this workout once per week with some running, stadium conditioning, and swimming sprinkled in my routine throughout the rest of the week. Once per week is all you need.

I also only did this workout for four weeks. If you continue to do it for more than that, your results may diminish. I’m not a personal trainer or athletic coach, so speak with one for advice and to make plans customized to your goals.

Let me know what you think if you try it! 🙂

 

Questions:

  1. Have you ever used pyramid training?
  2. If so, what lifts/movements did you use it for?
  3. If you used pyramid training, what were your goals and did you reach them?

 

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26-Minute Boredom-Busting Treadmill Workout

26-Minute Boredom-Busting Treadmill Workout from Hungry Gator Gal

5-4-3-2-1 Lower Body Blast

5-4-3-2-1 Lower Body Blast Workout from hungrygatorgal.com

Basic 8 Leg Workout

Basic 8 Leg Workout from Hungry Gator Gal

Upper Body Drop Set Circuit Workout

Upper Body Drop Set Circuit Workout

If you’re new to weight training, this upper body workout might not be for you. However, if you’re a seasoned lifter who’s ready to shake up your routine, get ready because this advanced workout is KILLER.

This challenging, high intensity plan combines circuit training and drop sets to leave you completely and utterly exhausted by the final rep of each exercise.

Circuits allow you to work on aerobic conditioning while the sets allow you to work onr muscular endurance.

In other words, you’re getting more bang for your workout buck. 
  

Upper Body Drop Set Circuit Workout from hungrygatorgal.com

Video demonstrations for the exercises:

When I train hard in the gym, I train HARD. I’m talking about the let’s-make-sure-I-can’t-lift-anything-tomorrow type of hard.

Now you may be thinking, “Don’t you work out five or six days per week? How can you go hard all the time?’

Well, the truth is that I don’t go full throttle every day because I don’t want to over train. I like a mix of hard, moderately hard and easier workouts, which you’ll see if you check out my workout log.

Although this opinion is based purely on personal experience, I don’t suggest you complete a workout like this one more than twice per week. You’ll end up doing more harm than good because you won’t have enough time to recover, especially if you work out more than three times per week.

With that said, I encourage you to try this workout if you’re a fitness veteran who’s stuck in a rut or if you’re looking to improve muscular endurance. This workout is a doozy. Let me know if you give it a try. 🙂 

Question:

  1. Do you incorporate circuit training and/or drop sets into your workout routine? If so, many times per week?

  

Helpful articles about circuit training and drop sets:

What Is Circuit Training?

What are the Costs and Benefits of Circuit Training?

Definition of Drop Sets in Weight Training

Creative Drop Setting

Related HGG Workouts:

Total Body Burnout Circuit Workout

Total Body Burnout Circuit Workout from Hungry Gator Gal

Push + Pull Upper Body Circuit Workout 

Push and Pull Upper Body Circuit Workout from Hungry Gator Gal 

Upper Body + Abs Circuit Workout 

Upper Body + Abs Circuit Workout from hungrygatorgal.com