Lately I have been using descending pyramids in my training. For example: bench press 300 lbs for 2 sets of 3, 275 lbs for 2 sets of 5, 250 lbs for 2 sets of 8, and 200 for 2 sets of 10-12. Do you find this approach better for muscle gains or an ascending pyramid starting with lighter sets first?
MESO-Rx
Anabolic Steroids
Ascending or descending pyramids better?
- Thread starter RaveHead
- Start date
If your goal is muscle gain then doing higher reps will be more effective at hypertrophy.
Those sets of under 8 reps are more strength gain vs muscle gain.
I usually start w higher reps and lower weight and add weight when I can but keeping around 10 reps min.
I prefer a cyclical type periodization if you want to incorporate hypertrophy and strength concurrently.
Or you can do some strength sets with some drop sets. But never been a fan of reps 12,10,8,5 etc because a lot of people do these to failure and your low rep sets end up pointless.
You need something simple, keep learning and use the more complicated stuff later, but you have no need at this point especially when a more basic routine would yield better results anyways.
Or you can do some strength sets with some drop sets. But never been a fan of reps 12,10,8,5 etc because a lot of people do these to failure and your low rep sets end up pointless.
You need something simple, keep learning and use the more complicated stuff later, but you have no need at this point especially when a more basic routine would yield better results anyways.
Izk
Member
Why not both?
When i train anything on legs, especially if its pin loaded, I'll go up have a min rest and then come back down.
When i train anything on legs, especially if its pin loaded, I'll go up have a min rest and then come back down.
Whenever i do pyramids I do lighter weight 1st. Go up to 1RM and back down. I use the lighter weight as a warm up / cool down.
if you only go up or down its a slope, not a pyramid. And if you start with high weight and go down and back up its a canyon...
if you only go up or down its a slope, not a pyramid. And if you start with high weight and go down and back up its a canyon...
I always start with isolation movement on arms and quads.
Using descending here but I train for strength and wouldn't really call it a pyramid rather back off sets, using a repeat, rep drop, weight drop mechanic where weight maintenance for as long as possible during a workout is of biggest concern and only reduced when not possible to lift again.
why isolation as first movement? Compound exercises build mass. Usually i do compound first then isolation to finish.
Because in those two particular muscle groups I get better results doing so. Pre-exhaust on these two works best for me.
@weightedchinup could probably best support or refute this, i would be interested to hear his view.
Mike Mentzer used to pre-exhaust on his major muscle groups, theory being that the smaller muscles fail before the larger ones. For example, do cable cross overs or flyes superset with bench so that your triceps don't reach failure before your chest. BUT he also was into HIT and did only one or two work sets. Just an FYI
Yates was another that did a bit of this for certain muscle groups as well.
Two of my favorites.
evarthecaveman
New Member
Love pre exhausting !
Mine too. Right now I'm a little more powerlifting/strength oriented but I do love a high intensity workout
Key word - exhaust. Leave it all in the gym.
Extensions superset with leg press, then squat
Extension first. Squats then leg press. Hamstrings - make sure they are warmed up with your quads but do them after quads - calves last.
