posted Sun, 12/29/2019 - 12:55
1522
Straight Sets, Pyramid, or Reverse Pyramid?
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What are y'alls thoughts?
Straights sets are easy/simple. Once you get say all 3 sets for 10 reps. Bump the weight up.
Pyramid I see ALOT but "science" says this is silly because by starting light your to fatigued to move the heavy last sets.
Ie:
185x12
205x10
225x8
255×6
Which brings the REVERSE Pyramid. Start heavy when you're fresh and drop weight to keep reps and over all workload high.
Ie:
275x6
255×8
225x10
185×12
135x15
What do you all think?
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Reverse pyramid sounds like a nice way to f yourself up...i think the best is a pyramid but not how you described lighter weight to get blood flow than a couple of sets heavier reps 5 to 2 reps even though you can do more this stimulates the nervous system than a couple working sets at a heavy weight for what ever the rep range desired ...so if your shooting for 6-8 reps the last one or to reps should be to failure or pretty damn close
I like giant sets! Milos Sarcev has a bunch of videos using this method
I am someone who LOVES the details of training and workout structure. However, I cannot ignore what my personal experience has been revealing to me as time goes on. Intensity is king in hypertrophy training. When your form is superb, your sets are lasting 45 sec +, tempo is beautiful, appropriate intensity techniques are added to the working sets, said working sets are taken to true failure or beyond, exercise selection and order are well planned, frequency is tailored to the trainee-- you have yourself a maximally efficient program for building muscle. The numbers are just different colors of paint, or different brushes. Imagine if Bob Ross was a bodybuilder.
RustyhookerChange everything about every 8 weeks. Never get used to the same workout for long. Force the body to change.
I hit 6-8 sets pyramid up to heavy then back down to starting and finish with a burnout. Currently im on 10sets of 10-12reps, 60 seconds max between sets. Soon i will switch to drop sets and run the rack. After that...6 weeks of lifting for strength. Mix it up every 8 weeks. Keep it fun!
..drop, rest, forced, super, hell even partial sets! Include them all here and there, as our main man John said, muscle confusion is the game.
Depends on whether you are training for size or strength.
I like pyramiding, but i like to keep everything different to use muscle confusion.
I have been hitting reverse pyramid on chest for about 6 months now. Before I was hitting standard pyramid, honestly there is no difference between the two in my opinion .
Muscle failure is muscle failure whether you get there light to heavy or heavy to light. I suppose you can lift more heavy if your fresh but then again sometimes I feel like I'm stronger once I'm good and warm
My first exercise for any body part is a pyramid, the next 3-4 exercises are straight sets as heavy as I’m going.
Do drops sets to failure you’ll find that pumps you up the most.
All of the above. Mix it up.
Although I tend to naturally pyramid to warm up.
RustyhookerBoom^^^^