Training

THE POWER OF PYRAMIDS

Ronny Rockel on the power of pyramids

January 19, 2009

FLEXONLINE.COM

Ronny “The Rock” Rockel has been cracking the top three in smaller pro shows since 2004, including a win at the 2006 Australian Grand Prix. His real breakthrough, though, was a seventh at last year's Mr. Olympia, missing the posedown by one slot even though he had never before made a Mr. O top 10. Next up, the German “Rock” guns for the Arnold Classic posedown on March 6. He’s a big advocate of pyramiding his sets, as he explains here and demonstrates with his all-pyramid shoulder routine.

ROCKEL ON PYRAMIDS

“I pyramid my sets up and then pyramid them down. So, I’ll start with a set of 15 reps, then do a heavier set of 12 reps, then a heavier set of 8 reps and a heavier set of 6 reps. After that I lighten the weight and do a set of 12 reps and then lighten the weight again and get 15 reps.”

ROCKEL’S SHOULDER ROUTINE
EXERCISE	SETS	REPS
Behind-the-neck presses	5	15, 12, 8, 6, 12, 15
Cable side laterals	5	15, 12, 8, 6, 12, 15
Lying dumbbell rear laterals	5	15, 12, 8, 6, 12, 15
Upright rows	5	15, 12, 8, 6, 12, 15

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Training

THE POWER OF PYRAMIDS

ROCKEL’S SHOULDER ROUTINE