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  1. #1
    Registered User Hujombo's Avatar
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    Increasing Size: Drop Sets or Pyramids?

    Anybody have an opinion on whether increasing weight or decreasing weight per set helps add size?

    Thanks very much.
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  2. #2
    ¯\_(ツ)_/¯ Attaus's Avatar
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    Both will work.. I did drop sets on preacher curls (40x10, 35x10, 30x10, 25x10) and saw pretty good results.
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  3. #3
    "Snip it Doc,snip it hard LyingSac's Avatar
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    I started double drop sets 4 weeks ago...it's got it moving again...@ least 25 reps per.
    Land of Honalee
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  4. #4
    Registered User liftinoz's Avatar
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    I say give them both a shot. Gains won't last forever on any particular routine/workout. Use one for several weeks and then the other. This way you can get to see how YOUR body responds to the routines.
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  5. #5
    Registered User egoatdoor's Avatar
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    Regardless of whatever you do in the gym, if you do not eat enough and follow proper nutritional principles, including pre and post workout, you will not "add size".
    Real men hit the weights AND do their cardio.

    "People listen to rich folks. People they pray for poor folks"- John Thompson, long time head basketball coach at Georgetown University.

    Passion doesn't pay the bills. Money does.

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  6. #6
    I dun hab drain bramage! AKMass's Avatar
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    I've done both. For some workouts after a pyramid set, I finish with a drop set to exhaust as many muscle fibers as I can.

    Example: A typical pyramid of 10, 8, 6 reps followed by a drop set for a weight I can do at least 15 reps and up to 25 reps, then drop 25-50% weight and go right into the next set with no rest, then drop another 25-50% weight for one last set to finish off.
    Back into the green. Thank you all that helped. :)

    "I wanted to go through the goddamn phone and rip his f'cking heart right from inside his chest and watch that sh!t pump in my f'cking hand while he died a slow f'cking death!"
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  7. #7
    I'll Rest When I'm Dead ironwill2008's Avatar
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    As above, either will work, as long as you're lifting more weight, or the same weight for more reps, than last time.

    Egoatdoor added the kicker; nutrition rules all.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

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  8. #8
    Road Warrior DNG's Avatar
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    Good question - I'll be following this thread hoping to get some input.

    So far, there doesn't seem to be a particular preference either way...
    Regards,

    Duncan



    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=6716581
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  9. #9
    Registered User mwance's Avatar
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    Has anyone tried pyramid up then back down?

    Just started this myself last week. Hope to see an increase in curls and forearms this week.
    Regards,
    Mark "tiny" Wance
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  10. #10
    I want a PB&J Mr. Someday's Avatar
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    Not a big fan of either. I always think back to what my former trainer (Dante - DC training) once posted regarding this very same question......

    "I look at bodybuilding in simple terms of "Doing what you havent done before" "constant forward progression" "heavier and heavier loads used over time in a productive rep range"

    Now ask yourself....is dropping back to a weight that you have done 4000 times previously as a warmup set going to get the job done?

    In my opinion no. If a guy has full squatted 500 lbs for 12 reps will doing 135 pound squats for 10 rep sets with 30 second rest intervals between them until he drops to the floor..... going to make his quads bigger? I think people sometimes confuse "I worked hard" with "I got bigger" and I dont think thats the case alot of the time."
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  11. #11
    Banned dbx's Avatar
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    Originally Posted by Mr. Someday View Post
    Now ask yourself....is dropping back to a weight that you have done 4000 times previously as a warmup set going to get the job done?

    In my opinion no. If a guy has full squatted 500 lbs for 12 reps will doing 135 pound squats for 10 rep sets with 30 second rest intervals between them until he drops to the floor..... going to make his quads bigger? I think people sometimes confuse "I worked hard" with "I got bigger" ......
    Exactly. People always seem to confuse intensity with volume. Pyramiding up in weight? Yes. Pyramiding down? What the hell for? Again, confusing challenging muscle fiber with challenging lactic acid, lol. You know, teH burnz!
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  12. #12
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by mwance View Post
    Has anyone tried pyramid up then back down?

    Just started this myself last week. Hope to see an increase in curls and forearms this week.
    Do it all the time, especially with "Basics" for each bodypart.

    One of the most effective techniques for me
    CSCS, ACSM cPT.
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  13. #13
    I dun hab drain bramage! AKMass's Avatar
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    Originally Posted by mwance View Post
    Has anyone tried pyramid up then back down?
    Yes, I do this sometimes. I may pyramid up in weight but down in reps say on T-Bar rows then down on weight but up on reps on pulldowns.
    Back into the green. Thank you all that helped. :)

    "I wanted to go through the goddamn phone and rip his f'cking heart right from inside his chest and watch that sh!t pump in my f'cking hand while he died a slow f'cking death!"
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  14. #14
    Registered User McJimmie's Avatar
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    Originally Posted by dbx View Post
    Exactly. People always seem to confuse intensity with volume. Pyramiding up in weight? Yes. Pyramiding down? What the hell for? Again, confusing challenging muscle fiber with challenging lactic acid, lol. You know, teH burnz!
    Listen to this man - he is old, and with age comes wisdom.

    Pyramid sets (increasing weight / reducing reps) are a tried and tested way of increasing your lifts to the next weight increment. With increased weight comes increased size - if you are eating enough of the right foods.

    Pyramid sets, drop sets, 5 x 5s or whatever are just three of a multitude of variations which should be occasionally dropped (!) into your routines to maintain the challenge, keep it interesting and to keep progressing
    because fitness isn't coincidence
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  15. #15
    Registered User Bob45's Avatar
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    Originally Posted by McJimmie View Post
    Listen to this man - he is old, and with age comes wisdom.
    I'm sure he loves to hear he is old, hahaha. I love it too.

    I don't like drop sets either. They may work for some people but I think they are no fun. Challenging myself to lift more all the time is a lot more interesting. Why burn out lifting less weight?
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  16. #16
    Registered User egoatdoor's Avatar
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    Originally Posted by Mr. Someday View Post
    Not a big fan of either. I always think back to what my former trainer (Dante - DC training) once posted regarding this very same question......

    "I look at bodybuilding in simple terms of "Doing what you havent done before" "constant forward progression" "heavier and heavier loads used over time in a productive rep range"

    Now ask yourself....is dropping back to a weight that you have done 4000 times previously as a warmup set going to get the job done?

    In my opinion no. If a guy has full squatted 500 lbs for 12 reps will doing 135 pound squats for 10 rep sets with 30 second rest intervals between them until he drops to the floor..... going to make his quads bigger? I think people sometimes confuse "I worked hard" with "I got bigger" and I dont think thats the case alot of the time."
    AND they confuse the pump, which is temporary, with getting bigger.
    Real men hit the weights AND do their cardio.

    "People listen to rich folks. People they pray for poor folks"- John Thompson, long time head basketball coach at Georgetown University.

    Passion doesn't pay the bills. Money does.

    I've been in Charlotte NC since July 2012. My old location in my avatar is locked and BB.com cannot fix it.
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  17. #17
    Is Numero Uno OutOfStep's Avatar
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    Originally Posted by McJimmie View Post
    Listen to this man - he is old, and with age comes wisdom.
    I 100% wholeheartedly agree. Kevin is old.
    "I'm a street walking cheetah with a heart full of napalm." -Iggy and The Stooges
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