pyramid sets

[IUkid]

I find trouble trying to do pyrmid sets where you add weight every time and do less weight because after I do my frist set of 12 I am tired and I can do the same weigth for 10 the next time. What do you recommend.

[lord_hope]

I find trouble trying to do pyrmid sets where you add weight every time and do less weight because after I do my frist set of 12 I am tired and I can do the same weigth for 10 the next time. What do you recommend.


choose between:

10/8/6

or

12/8/6

or do what i do

8/8/4-4 more forced reps/. Good for size and abit of strength too

[ilocano]

Sorry for my general ignorance, but what are pyramid sets?

[lord_hope]

Sorry for my general ignorance, but what are pyramid sets?

they are when you start off with a particular set range, increase the weight and do less reps.

e.g. do 10 reps, increase weight then do 8, then increase weight then do 6.

[rick65]

i have found then doing 6's have worked well for me, esp in bench press
doing 6 reps instead of 10 reps in the up phase of my pyramid leave me
more strength for the working sets.

[juanca]

yea...i pyramid on everything, its a great way to up your strength, but i find it best if you keep a journal and record every weight for everyworkout, this way you keep track of what your doing and you can moderate your workouts and see the progress.

for chest.....i pyramid up but i use a bit of higher reps 10/10/8/8

[Mountain51]

I do 8 6 4 3 ..

[juanca]

yea, i have never responded well to low reps.......

i envy those who do...

later,
JC

[myseone]

traditional pyramiding can limit the amount of weight you do on your heavy set and thus your growth stimulation. To avoid this do the following:

1st set should be done with a weight that is easy
second set moderate weight
3rd set moderately heavy but not very heavy
4th set very heavy (meaning heavy for your repetition range, i.e. going to failure)

Do this for 2-3 exercises per large muscle group, and 1 exercise for smaller muscle groups and you will stimulate huge progress.

[bigpump23]

yea, i have never responded well to low reps.......

i envy those who do...

later,
JC


and how long did you train with "low" reps?

[Uriel_da_man]

I love pyramiding. For the big lifts, I always use 8, 6, 4, 4. Does wonders for both strength and size.

[Rokk]

I find trouble trying to do pyrmid sets where you add weight every time and do less weight because after I do my frist set of 12 I am tired and I can do the same weigth for 10 the next time. What do you recommend.

If you have to use the same weight for 10, then that is the second set of your pyramid. You should find that as you get lower in reps, you'll be able to increase the weight (ex. from 6 reps to 4 reps). Your muscle endurance may not be there at the higher rep range. You could also start at a lower rep number.

[TENACIOUS]

I get the most from a reverse pyramid.

Why waste your time with light weights, go heavy.

Here is what I do for the bench...........

1 set warm up with 110 lbs 15-18 reps rest 45 secs
2 set warm up with 150 lbs about 13-16 reps rest 45 secs
3 swet warm up with 200lbs 12-14 reps rest 1 minute
4 set Working set 300lbs 7-9 reps rest 90 sec
5 set Working set 275lbs 6-8 resp rest 90 secs
6 set Working set 250 lbs 6-8 reps rest 90 secs
7 set 200lbs as many reps as I can..........


works for me........... Heavy first than I go light.

[$AJ]

well obviously if you add weight your next set will be less than your first one.....not really sure where you were going with that.

myself, i don't lik epyramiddng; think it leads to inefficiences; i prefer to stick with straight sets (same weight/reps)