In the world of weightlifting, everyone uses a pyramid weight lifting chart.
That is, if you're doing everything right.
Let me explain…
If you aren't using the pyramid training style in your weight lifting program, I am positive you use pyramiding in your warm up sets.
Personally, I do not use or recommend pyramid-style training EXCEPT for warm ups.
You do need to pyramid the weight up while decreasing the reps for your warm-ups.
So, everyone will be able to take advantage of this free pyramid weightlifting chart I have for you to download on this page.
You Should Always Pyramid the Weight During Warm Ups
You don't just go straight to your working set weight when you lift weights. You need to warm up thoroughly before lifting heavy weights, correct?
Would you go straight to a bar on the floor and attempt to lift 400 pounds without warming up? If so, you will eventually injure yourself if you do that too many time… might even happen the first time.
The pyramid weight lifting chart can be downloaded and used to calculate weights to warm up with. This weightlifting chart can also be used to design a pyramid style weightlifting program.
Download yours today and start using it to make all your calculations easier.
You'll find a one-rep max calculator or 1 RM calculator as some people call it in the file above.
You'll also get percentages based on your 1 rep max from 40 percent all the way up to 110 percent.
The pyramid weightlifting chart you download will be in Excel format. All you have to do is unzip the file and open the spreadsheet with Microsoft Excel.
If you do not have Excel installed on your computer, you can view the file with full functionality by downloading and installing the free Open Office on your computer.
I use Open Office exclusively on my computers. I love it because it's totally free with no strings attached:
You get a spreadsheet program comparable to Excel, a word processor program comparable to Word, a presentation program comparable to Power Point, a database program comparable to Access, and even more.
Add This Pyramid Weightlifting Chart to Your WLC Log Book
Remember, take the worksheet in the file above and add it to your weight lifting log spreadsheet. You can use it whenever you need for designing each weight lifting cycle or planning for the next workout.
This weightlifting chart will make life much easier for you. Have everything ready before you go to the gym. Know what you're warming up with, and know what you'll be lifting.