Pyramid Technique

[Yeaboy78]

One of my friends who has been lifting awhile told me to try something called the Pyramid Technique. I'm sure alot of you have heard of this but this is new to me. It suppose to help you gain strength and muscle mass. For me it goes like this.

Week 1
4 sets of (12) 10lbs
4 sets of (10) 15lbs
4 sets of (8) 20lbs
4 sets of (6) 25lbs

Week 2
4 sets of (12) 15lbs
4 sets of (10) 20lbs
4 sets of (8) 25lbs
4 sets of (6) 30lbs ect...

Does this work well with gaining muscle mass?

[cds1993]

wat

what exercises are you doing?

[purdy4512]

you won't increase 50% each week but it's a good technique. what exercise requires you to use that amount of weight? or is that rhetorical weight?

[Yeaboy78]

Im planning on using that for dumbbell curls, curl bar curls, dumbbell flys and presses. I think its meant to be used in all exercises im not sure...

[Yeaboy78]

Originally Posted by purdy4512

you won't increase 50% each week but it's a good technique. what exercise requires you to use that amount of weight? or is that rhetorical weight?

rhetorical weight, but my dumbbell curls would be close to that

[mwlaxjt]

Originally Posted by Yeaboy78

One of my friends who has been lifting awhile told me to try something called the Pyramid Technique. I'm sure alot of you have heard of this but this is new to me. It suppose to help you gain strength and muscle mass. For me it goes like this.

Week 1
4 sets of (12) 10lbs
4 sets of (10) 15lbs
4 sets of (8) 20lbs
4 sets of (6) 25lbs

Week 2
4 sets of (12) 15lbs
4 sets of (10) 20lbs
4 sets of (8) 25lbs
4 sets of (6) 30lbs ect...

Does this work well with gaining muscle mass?

i did something like that with the trainer i had except

4 sets of 6 in week 1
4 sets of 5 in week 2
4 sets of 4 in week 3
4 sets of 3 in week 4
4 sets of 2 in week 5

and increased weight every week. my squat went up 60+ lbs in two months

[AgEnT-]

i think you have that messed up.
prob supposed to be 1 set of 12, 1 set of 10, 1 set of 8, and maybe a few sets of 6, but definitely not 4 sets for each. that would be 16 sets of the same exercise lol..

[Yeaboy78]

Originally Posted by AgEnT-

i think you have that messed up.
prob supposed to be 1 set of 12, 1 set of 10, 1 set of 8, and maybe a few sets of 6, but definitely not 4 sets for each. that would be 16 sets of the same exercise lol..

that was just an example, ill probably do 1,2 sets

[RH08]

yea i agree with Agent and i'm currently using a pyramid also.

[dave237]

Just remember to use a weight that you feel comfortable with.

[skinny_Waw]

My dad uses that technique.
My rountine is this for bench:
set of 13 reps 10 pounds
set of 11 reps 30 pounds
set of 8 reps 50 pounds
set of 4 reps 70 pounds
set of 1 rep 90 pounds