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