Team Scivation - Pyramid Training

[Step Beyond]

Morning everybody,

Was taking a read of Team Scivations e-book "Game Over, Vol 4" recently and was considering using their 17 week Pyramid Training Schedule.

I am a little over 18 weeks out now, so would be right on Q to look at proceeding with their plan.

Just wondering if anybody else used it and what they thought of the program and any pro's / con's to it.??????????????

I beleive COLOBB uses a variation of this, but utilizes a split workout rather than one body part per day. Anybody else????

Still having trouble wrapping my head around the first week of the program were you only have two working sets for each exercise, and at high reps - 15 & 12. Need to beat that old notion out of my brain that more is better.......lol.......

Obviously have all the respect for Mark, Derek and Layne who put together the program, just looking for some feedback from the 'average joe' though.

Thanks guys.....Alex.

[Step Beyond]

This got bumped to page 2 pretty quick, so thought I would throw it up again and see if anybody has some feedback.

Thx guys.

[Joe Go]

Post a link to the workout. I've never tried their specific program, but I'm sure I have tried a version of it.

Is Dave still doing your training and nutrition? What does he say?

[Step Beyond]

Hey Joe,

Thanks for checking in.................here's the link.

http://www.scivationbooks.com/books/...verVolume4.pdf

The workout program starts on Page 24.

Still waiting for some feedback from Dave on the issue.

[Joe Go]

Originally Posted by Step Beyond

Hey Joe,

Thanks for checking in.................here's the link.

http://www.scivationbooks.com/books/...verVolume4.pdf

The workout program starts on Page 24.

Still waiting for some feedback from Dave on the issue.

The program is designed symmetrically. They have the program designed so it hits every area of the body. There is no focus on weak body parts. Which is good since you are in prep and don't expect to add mass. Just maintain. You are trying to condition/harden your entire body.

You will need to work with Dave. Dave will need to pay close attention to your progress pictures. A radical change in training could cause some diet changes.

If your current exercise program isn't designed with a symmetrical focus like the Game Over program, then I would switch to this program. It is very well designed.

[FATHER FLEX]

If you have never have never cycled your training. This is a great place to start bro. When you are in prep mode, and its your first time, helps out big time to have some kind of protocol set up all the way through.

That way during the final weeks you know what is on your list, and you follow through.

[Step Beyond]

Originally Posted by FATHER FLEX

If you have never have never cycled your training. This is a great place to start bro. When you are in prep mode, and its your first time, helps out big time to have some kind of protocol set up all the way through.

That way during the final weeks you know what is on your list, and you follow through.

Thx for stopping by.....appreciate the input.

Its actually my second show, but the first I really had NO idea what I was doing.....lol.... Just listened to my trainer at the time, but the whole BB / fitness was just so new to me I was having trouble digesting it all and understanding why I was doing what I was doing. Also went from 240 to 176 in about 7 months, being in a defecit the whole time, so don't think I was actually thinking very straight during that time....lol....

So fair enough, we'll call this my first time...ha....

I am definitely in a 'better place' both mentally and physically this time around to tackle things and I am really looking forward to it. I think I have had a productive off season and I have been cutting for 5 weeks already, but I really like the idea of having a firmer plan in place for the remaining 17 weeks. I am REALLY BIG on structure and this certainly seems to provide that.

And, no, I have never cycled my workouts, so that would be something brand new to me. Hoping that it has some added benefit to me as I progress.

I am definitely leaning more toward this plan - may tweek it a bit, but cetainly provides a great foundation if nothing else.

Thx....................Alex.

[Step Beyond]

Originally Posted by Joe Go

The program is designed symmetrically. They have the program designed so it hits every area of the body. There is no focus on weak body parts. Which is good since you are in prep and don't expect to add mass. Just maintain. You are trying to condition/harden your entire body.

You will need to work with Dave. Dave will need to pay close attention to your progress pictures. A radical change in training could cause some diet changes.

If your current exercise program isn't designed with a symmetrical focus like the Game Over program, then I would switch to this program. It is very well designed.

Hey Joe,

Appreciate the feedback.

I'll definietly run through this with Dave and maybe tweek a few things on it, but use it as a good base anyway.

I think my current program is fairly symmetrical as well, but I don't pyramid or have specific power/hypertrophy days like some other due. I have kept things pretty simple and straightforward for the most part, but that seems to have worked. And as for week body parts.........yeesh , where should I start......lol......

Thx again......Alex.

[teezlr]

I just started this training program as well. For the past year I have been training DC style. For those of you who haven't heard of this training I will give you a quick run down without the details. Generally speaking you pick a weight you can only do for about an 8 rep max perform the lift and then rest 15 seconds do it again for as many reps and then rest 15 seconds and do it again for as many reps and then a 30 second negative. Thats the quick and dirty version. You are always giving 100% effort and always going to failure. So when I started this program I was having a really hard time increasing the weight and doing less reps after I totally exhausted myself. I'm not use to doing a set at 80% and I don't know why you would do a set at 80%. Am I doing this program wrong? Has anyone ran through this 16 week training program and had good results? Gotten stronger? It just seems that 20 sets at 100% effort while dieting is going to get rough!....but im ready!

[Step Beyond]

Originally Posted by teezlr

I just started this training program as well. For the past year I have been training DC style. For those of you who haven't heard of this training I will give you a quick run down without the details. Generally speaking you pick a weight you can only do for about an 8 rep max perform the lift and then rest 15 seconds do it again for as many reps and then rest 15 seconds and do it again for as many reps and then a 30 second negative. Thats the quick and dirty version. You are always giving 100% effort and always going to failure. So when I started this program I was having a really hard time increasing the weight and doing less reps after I totally exhausted myself. I'm not use to doing a set at 80% and I don't know why you would do a set at 80%. Am I doing this program wrong? Has anyone ran through this 16 week training program and had good results? Gotten stronger? It just seems that 20 sets at 100% effort while dieting is going to get rough!....but im ready!

Hey,

Thanks for stopping by. That DC program obviously worked well for ya. Great size !!!!

With this program (scivation) how many weeks in are you ????

Sorry if I missed something, but where did you get the 80% from???? Is that in reference to doing a higher rep count in the first few weeks of the program????

I don't think you train necessarily any less harder with a higher rep count as they prescribe, its just getting the weight right ( maybe 80% I guess) so you are hitting the numbers, but really focusing and working the muscle properly on each rep. And being able to wrap your ahead around the notion that more is not always better - think many of us have trouble with that one ;-)

But then agian, maybe I am missing something.....lol..

Was really hoping to hear more from people on this one, especially those that have used it and are disciples of Layne, Mark and Derek.

[teezlr]

Originally Posted by Step Beyond

Hey,

Thanks for stopping by. That DC program obviously worked well for ya. Great size !!!!

With this program (scivation) how many weeks in are you ????

Sorry if I missed something, but where did you get the 80% from???? Is that in reference to doing a higher rep count in the first few weeks of the program????

I don't think you train necessarily any less harder with a higher rep count as they prescribe, its just getting the weight right ( maybe 80% I guess) so you are hitting the numbers, but really focusing and working the muscle properly on each rep. And being able to wrap your ahead around the notion that more is not always better - think many of us have trouble with that one ;-)

But then agian, maybe I am missing something.....lol..

Was really hoping to hear more from people on this one, especially those that have used it and are disciples of Layne, Mark and Derek.

I am having a really hard time increasing my weight every set if I am pushing myself to complete failure at every set. Make better sense? I am use to going all out resting and then going at it again for less reps with the same weight but less time in between only 15 seconds instead of a minute. I just don't want to loose mass since im not lifting as heavy, I also am using really strict form and medium paced reps. I should probably start taking a little creatine, that could help my endurance. I am on the second week of this training program and about 2 weeks into a strict diet. I am also curious the results others have had with this program!

[redweston]

First timer here. trying the same program and was a little confused about the first four weeks of training. The caloric amount in the 1st phase of the diet is much more than I normally cunsume, you finding this also?

Good Luck !

keeponpumpin ! - red

[Step Beyond]

Originally Posted by redweston

First timer here. trying the same program and was a little confused about the first four weeks of training. The caloric amount in the 1st phase of the diet is much more than I normally cunsume, you finding this also?

Good Luck !

keeponpumpin ! - red

Hey Red,

I'm consuming based on the 2250 / day plan which is about 500 or so below my maintenence. I was bulking prior to that and consuming about 3200 / day.

Have you figure out where your maintence level is???? It looks like you have gone through a great transformation over the past while, so you may have inadvertantly already been consuming below your maint. level. Check a maint. calculator and see if that gives you an idea. HOw much are you consuming now???? Think you are of a similar build to me, so I would guess you maint. may be around the 2700 - 2800 area. Just a guess though.......

If you are following the program to a tee with the lifting and the cardio 5x a week, depending on whether this is a lot more work than you are used to, you may want to bring your calories up a bit to compensate for the extra work. You don't want to create too big a defecit too fast and risk losing LBM while doing your cut.

Let me know how it goes....Alex.

[Step Beyond]

Originally Posted by teezlr

I am having a really hard time increasing my weight every set if I am pushing myself to complete failure at every set. Make better sense? I am use to going all out resting and then going at it again for less reps with the same weight but less time in between only 15 seconds instead of a minute. I just don't want to loose mass since im not lifting as heavy, I also am using really strict form and medium paced reps. I should probably start taking a little creatine, that could help my endurance. I am on the second week of this training program and about 2 weeks into a strict diet. I am also curious the results others have had with this program!

Sounds like you and I work out very similarily. I think this plan requires breaking down that mental idea of what we have traditionally done and and focusing on the form, pace and rest as you have described. I think I am going to start this next week. Since you'll be about three weeks ahead of me on this plam, I would like to stay in touch to see how you are making out.

Later..............Alex.

[redweston]

It's been a week and a half for me and I am coming around to this program now. The training picked up this week, the diet is falling into place, and I'm even sticking to the cardio !

keeponpumpin!-red

[Step Beyond]

I am gonna jump on the program full swing on Monday - 17 weeks out for me, so you'll be 2 weeks ahead of me on the schedule by the sounds of it.

I'll be sure to stay in touch with you to know how its going and see what I am in for ;-)

Keep up the good work !!!!!!!

Originally Posted by redweston

It's been a week and a half for me and I am coming around to this program now. The training picked up this week, the diet is falling into place, and I'm even sticking to the cardio !

keeponpumpin!-red

[redweston]

I'm heading into week four, really like the training program, but i've tweaked the diet a little to my own taste you might say along with some help of a former competer from my gym,

keeponpumpin!-red