Another great way to increase strength and endurance is with pyramid workouts. A pyramid workout with push-ups could, for example, be built by gradually increasing the reps for five sets and then gradually decreasing for four sets back to the starting number of reps. Pyramid workouts can be used for just about any exercise. Many times our bodies will plateau and not continue to make strength or cardio progress. The body has adapted to whatever routine we are doing. Pyramid workouts will interrupt your routine and cause your muscles to respond to strength and endurance improvements.
Using the pyramid depicted as an example below, you would start your first set of push-ups with 3 reps and then 6, 9, 12 and 15 reps to the top. Then the remaining four sets of 12 reps, 9, 6 and 3 reps would be completed. That is pyramid training. You can increase the sets and change the reps to create your own workout. Take breaks of a few seconds between sets.
|Pyramid Training with Push-ups|