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Unlike programs focused solely on hitting a 1-rep max, Base Building focuses on building the "base" of the pyramid, ensuring that when it is time to peak, your body can handle the load without breaking down. Core Principles of the Base Building Program
: 3 sets x 15 reps (Strict form, no momentum). Tricep Cable Pushdowns : 2 sets x 12–15 reps. 📈 Periodization and Waves
This article is for informational purposes only. Always consult a medical professional before beginning a new strength training program. Respect copyright laws and support the authors who create the content that improves our lives.
: Carter advocates for "over warm-ups," which involves warming up with weights slightly beyond your planned working set weight to make the actual sets feel more manageable.
Warm-up, then 1 Top Set (Aim for 6–8 reps), followed by 2 Back-off sets (Drop 10% weight for 8 reps).
To progress during a Base Building phase, utilize a double progression system. Choose a rep range (e.g., 6 to 8 reps). Find a weight you can perform for 6 reps with perfect form. Keep that weight until you can hit 8 reps on your first set. Once you hit the top of the rep range with flawless execution, increase the load slightly for the next workout and repeat the process. Auto-Regulation and Deloads
Unlike programs focused solely on hitting a 1-rep max, Base Building focuses on building the "base" of the pyramid, ensuring that when it is time to peak, your body can handle the load without breaking down. Core Principles of the Base Building Program
: 3 sets x 15 reps (Strict form, no momentum). Tricep Cable Pushdowns : 2 sets x 12–15 reps. 📈 Periodization and Waves
This article is for informational purposes only. Always consult a medical professional before beginning a new strength training program. Respect copyright laws and support the authors who create the content that improves our lives.
: Carter advocates for "over warm-ups," which involves warming up with weights slightly beyond your planned working set weight to make the actual sets feel more manageable.
Warm-up, then 1 Top Set (Aim for 6–8 reps), followed by 2 Back-off sets (Drop 10% weight for 8 reps).
To progress during a Base Building phase, utilize a double progression system. Choose a rep range (e.g., 6 to 8 reps). Find a weight you can perform for 6 reps with perfect form. Keep that weight until you can hit 8 reps on your first set. Once you hit the top of the rep range with flawless execution, increase the load slightly for the next workout and repeat the process. Auto-Regulation and Deloads