Pyramid

[okiegsp]

I went to a personal trainer and this is what they suggested, but I have not found out too much on this one.

One excercise is five sets with ascending weight, the 3rd set is a max weight I should only be able to do 1-5 reps, after that I go back down in weight with as many reps i can do on the last two sets.

Is this going to build mass?

[Marius_Ursus]

I went to a personal trainer and this is what they suggested, but I have not found out too much on this one.

One excercise is five sets with ascending weight, the 3rd set is a max weight I should only be able to do 1-5 reps, after that I go back down in weight with as many reps i can do on the last two sets.

Is this going to build mass?

Not by itself, not. You need to eat and sleep, too.

Practically anything will build mass, just not forever. It's not the most effective method out there, but it'll work.

[okiegsp]

Not by itself, not. You need to eat and sleep, too.

Practically anything will build mass, just not forever. It's not the most effective method out there, but it'll work.

Agree with all of that I have gained 11lbs in two and half months, only been doing the pyramid for two weeks now

[Fifty+]

I went to a personal trainer and this is what they suggested, but I have not found out too much on this one.

One excercise is five sets with ascending weight, the 3rd set is a max weight I should only be able to do 1-5 reps, after that I go back down in weight with as many reps i can do on the last two sets.

Is this going to build mass?



Why didn't you ask the trainer how this theory works? In the middle of the set scheme, you power lift then you lighten the weight and shoot for reps..??

[okiegsp]

Why didn't you ask the trainer how this theory works? In the middle of the set scheme, you power lift then you lighten the weight and shoot for reps..??

She said it will cause Hypertrophy

[Fifty+]

She said it will cause Hypertrophy



Well, give it 100% and you'll find out. Good luck.

[Old-Time-Lifter]

I went to a personal trainer and this is what they suggested, but I have not found out too much on this one.

One excercise is five sets with ascending weight, the 3rd set is a max weight I should only be able to do 1-5 reps, after that I go back down in weight with as many reps i can do on the last two sets.

Is this going to build mass?

Well first of all there's a big difference between 1 and 5 reps for the middle set. How long is she planning on keeping you on this routine and did she say 1 or 5 reps on that target set?

[bebeklein]

This sort of reminds me of the "Swedish Viking Rage" workout described in an article I read a while back on gaining mass (other methods were described,heavy to failure, drop sets, giant sets, pyramid, etc).....not quite the same as yours since this one has a lot more reps...
http://www.bodybuilding.com/fun/5_routines_for_women.htm

"Here we try to use only one exercise to maximize the reps and to shock your muscle by doing five sets going from high to low reps, and then back up from low to high reps which will total at 10 sets. It might sound complicated but it is as simple as can be.

You simply use 5 different weights going from super light for your 40 reps to the heavy weight for your 5 reps with no rest in between. I can assure you that when you go back down on the weights from high reps it will feel much heavier than you began with.

This method stimulates both of our muscle fibers, the slow acting and the fast acting, since you train both with high reps as with low reps in same set. This will give us a complete breakdown of the muscles we train. It will be a fast and intense workout leaving only the energy to make a quick exit. This is one of many training programs that I use in the MJ KISS, my personal training method."

So, if you were working back, it would look something like:
* Lat pulldown: 1 warm-up x12, 1x40x30x20x10x5x5x10x20x30x40
* Seated row: 1 warm-up x 12, 1x40x30x20x10x5x5x10x20x30x40

[Marius_Ursus]

This sort of reminds me of the "Swedish Viking Rage" workout described in an article I read a while back on gaining mass (other methods were described,heavy to failure, drop sets, giant sets, pyramid, etc).....not quite the same as yours since this one has a lot more reps...
http://www.bodybuilding.com/fun/5_routines_for_women.htm

"Here we try to use only one exercise to maximize the reps and to shock your muscle by doing five sets going from high to low reps, and then back up from low to high reps which will total at 10 sets. It might sound complicated but it is as simple as can be.

You simply use 5 different weights going from super light for your 40 reps to the heavy weight for your 5 reps with no rest in between. I can assure you that when you go back down on the weights from high reps it will feel much heavier than you began with.

This method stimulates both of our muscle fibers, the slow acting and the fast acting, since you train both with high reps as with low reps in same set. This will give us a complete breakdown of the muscles we train. It will be a fast and intense workout leaving only the energy to make a quick exit. This is one of many training programs that I use in the MJ KISS, my personal training method."

So, if you were working back, it would look something like:
* Lat pulldown: 1 warm-up x12, 1x40x30x20x10x5x5x10x20x30x40
* Seated row: 1 warm-up x 12, 1x40x30x20x10x5x5x10x20x30x40

Hmmm...when you describe it like that it sounds like kitchen-sink training.

[JoeDelt]

Its a great way to keep the body guessing and to warm up to your max lift.

[Tyrbolift]

It is very effective. It is a program that is based upon the idea that the most hypertrophy can be accomplished by being able to do moderate to higher rep sets at heavier and heavier weights.

THAT is what the max weight set(s) is for. I swear by it. I've tried lots of strategies over 30 years and this has worked the best for me.

This also helps keep density in your muscle, which endures layoff periods much better and responds better to increasing weights.

[bebeklein]

Hmmm...when you describe it like that it sounds like kitchen-sink training.

Lol...well, I can see your point, but you also have to consider the source and the people she has trained with :D

LZefu27KZ2g

[Marius_Ursus]

Lol...well, I can see your point, but you also have to consider the source and the people she has trained with :D

LZefu27KZ2g

While that's a video just reeking with intensity, Marika looks like Rick Flair. :D

[bebeklein]

While that's a video just reeking with intensity, Marika looks like Rick Flair. :D

I had to google, but ya I see it!
http://media.photobucket.com/image/%252522rick%20flair%252522/kittyeyezzz/96.jpg

[bryantone]

My routine is kinda based on the same principal. First set is warm up 15 to 20 reps. second is heavier @8 to 12 reps. third is heavier @ 3 to 5 reps. forth is lighter @ 6 to 8 reps. last is lighter @ 10 to 15 reps. I do 3 to 4 exersizes like this for each body part. reps are approx as each set is to failer. mon chest, tues back, wed off, thurs traps/legs, fri shoulders/ arms. cardio on mon, tues, fri, sat. 30 min after wrk outs 45 on sat. What ever works for you is fine. If you are paying a trainer, you should do what they say. If it doesnt work after a few months, or he/she is a fricken idiot, find a different trainer or go at it alone.

[Bando]

It is very effective. It is a program that is based upon the idea that the most hypertrophy can be accomplished by being able to do moderate to higher rep sets at heavier and heavier weights.

THAT is what the max weight set(s) is for. I swear by it. I've tried lots of strategies over 30 years and this has worked the best for me.

This also helps keep density in your muscle, which endures layoff periods much better and responds better to increasing weights.

If you think about what what you're doing it makes sense to me. 1st you warm up the muscle and make it limber with early sets, then shock and tear it with the heavy set, then engorge it with blood with high rep sets to heal and make it grow.

Been looking for new set/rep scheme, think I might have found it right here.

[okiegsp]

My routine is kinda based on the same principal. First set is warm up 15 to 20 reps. second is heavier @8 to 12 reps. third is heavier @ 3 to 5 reps. forth is lighter @ 6 to 8 reps. last is lighter @ 10 to 15 reps. I do 3 to 4 exersizes like this for each body part. reps are approx as each set is to failer. mon chest, tues back, wed off, thurs traps/legs, fri shoulders/ arms. cardio on mon, tues, fri, sat. 30 min after wrk outs 45 on sat. What ever works for you is fine. If you are paying a trainer, you should do what they say. If it doesnt work after a few months, or he/she is a fricken idiot, find a different trainer or go at it alone.

This is almost exactly what i am doing. each set has a maximum of what i should be able to do, so the first set i should only be able to 10-15 reps, 2nd set only 5-10. If i break 15 in the first set or 10 in the second, or 5 in the third i move up in weight the next week.

[flyingbody]

So, if you were working back, it would look something like:
* Lat pulldown: 1 warm-up x12, 1x40x30x20x10x5x5x10x20x30x40
* Seated row: 1 warm-up x 12, 1x40x30x20x10x5x5x10x20x30x40

My personal believe that pyramiding is a waste of time and is not efficient way of building muscle. Do you warm up sets 12, 8, 5, 1 increasing weight 50%, 75%, 95%, 100% with 2 min rest in between then go right into the 110% weight. Do 2-3 set, 4-6 reps. If you can do more than 6 reps, the weight is too light. Now let it rest for 5-6 days while working other muscle groups. Every week, increase weight, even if it is just by 1 lb. If you do not increase weight continuity, do not expect increasing muscle size. (Oh, ya and forget about taking it easy crap either)
Efficiency and overload is the most important to keep you focused and keep the intensity up.
As I read this thread, it is hard to believe that you would want to waste that much time in pyramiding, I’d die from boredom. If your routine is > 40 minutes, change it. Get a life outside the gym, even if you want to compete.
On the subject of “shocking your muscle” or “tricking your muscle” or any other crap like that: if you overload your muscle it will grow, regardless of genetics. (of course: rest, nutrition and supplements are very important too) If muscles are not growing: your are not overloading them.

Good luck.

[Tyrbolift]

My personal believe that pyramiding is a waste of time and is not efficient way of building muscle. Do you warm up sets 12, 8, 5, 1 increasing weight 50%, 75%, 95%, 100% with 2 min rest in between then go right into the 110% weight. Do 2-3 set, 4-6 reps. If you can do more than 6 reps, the weight is too light. Now let it rest for 5-6 days while working other muscle groups. Every week, increase weight, even if it is just by 1 lb. If you do not increase weight continuity, do not expect increasing muscle size. (Oh, ya and forget about taking it easy crap either)
Efficiency and overload is the most important to keep you focused and keep the intensity up.
As I read this thread, it is hard to believe that you would want to waste that much time in pyramiding, I’d die from boredom. If your routine is > 40 minutes, change it. Get a life outside the gym, even if you want to compete.
On the subject of “shocking your muscle” or “tricking your muscle” or any other crap like that: if you overload your muscle it will grow, regardless of genetics. (of course: rest, nutrition and supplements are very important too) If muscles are not growing: your are not overloading them.

Good luck.I don't see a great difference in time between

warmup set 5, another 10, then 10, 8, 6, 5, 12 all going to near failure

or

12, 8, 5, 1, 5, 5, 5.

My typical bench session takes about 15 minutes before I move on to the next exercise.

[Bando]

Get a life outside the gym, even if you want to compete.


5'11" 173 lbs, 2nd post. Better listen to this fella, sounds like he walks the walk.

[flyingbody]

5'11" 173 lbs, 2nd post. Better listen to this fella, sounds like he walks the walk.

From where you sit, you are correct. I do not have the credibility in making these statements, so please take them or not.

For the last 4 months I have been lurking and reading and absorbing. I appreciate all of the feedback provided on this web site. Lots of good information and it is a real motivator.

On the other hand, I find that many advices are not accurate. So my point is simple: overload, supplement, rest and then repeat the same again. Building muscles is not a rocket science. (Except for nutrition of course)

:)

[kneedragger85]

Flyingbody just described MAX OT. Obviously, that program works well whether you walk the walk or not. The problem is people cling to thier workout routines like it was their religion. I'm a gym atheist and keep my options open to try whatever works best for me today.

I think anything that gets results is the right workout for you.

[Fifty+]

My personal believe that pyramiding is a waste of time and is not efficient way of building muscle. Do you warm up sets 12, 8, 5, 1 increasing weight 50%, 75%, 95%, 100% with 2 min rest in between then go right into the 110% weight. , 4-6 reps. If you can do more than 6 reps, the weight is too light. Now let it rest for 5-6 days while working other muscle groups. Every week, increase weight, even if it is just by 1 lb. If you do not increase weight continuity, do not expect increasing muscle size. (Oh, ya and forget about taking it easy crap either)
Efficiency and overload is the most important to keep you focused and keep the intensity up.
As I read this thread, it is hard to believe that you would want to waste that much time in pyramiding, I’d die from boredom. If your routine is > 40 minutes, change it. Get a life outside the gym, even if you want to compete.
On the subject of “shocking your muscle” or “tricking your muscle” or any other crap like that: if you overload your muscle it will grow, regardless of genetics. (of course: rest, nutrition and supplements are very important too) If muscles are not growing: your are not overloading them.

Good luck.


Warm up sets are exactly that, warming up. They are not working sets and you should not be hitting 95-100% with them. Good luck hitting 6 reps @ 110% 1RM. I think that's remarkable!

[flyingbody]

Warm up sets are exactly that, warming up. They are not working sets and you should not be hitting 95-100% with them. Good luck hitting 6 reps @ 110% 1RM. I think that's remarkable!

I probably did not explain it clearly. So my bad, let me try again.
100% means weight that you can lift 4-6 times on your previous week. 100% is not 1RM.