Need advice on my training

[Lurkersss]

whats up guys...
So I've always been taught to go up in weight using the pyrimaid rep scheme. For example 12,10,8,6 with increasing weight..

I recently changed it to pyramiding downwards. Doing 2 warmup sets of low easy weight and doing the heaviest weight I can with at least 3 reps and going down in weight doing more reps the more I go down...

For example bench press. A simple warm up sets of 135, 225

next set to 305 and go down in weight from there. And increasing reps

Is this a acceptable rep scheme for results of mass building?

Thanks

 

[MassiveEating]

There's lots of schemes, Google a bit you'll find lots. Just pick one and try it out

 

[Cash43]

Do it for 12 weeks, set goals(hypertrophy/strength gain), log every lift, then look back and reassess. Best way to know if something works or what the results will be is to try it yourself

 

[joliver]

That's called doing back off sets. You warm up, max the loading intensity and once fatigue starts to set in, you reduce the loading and get your volume.

Mass is a function of varied loading and higher volume. Volume is the key. If you view back off sets as a method of working at a high loading level with intent to fatigue and build your volume you'll be successful.

Also, people that like back off sets tend to like cluster training and extended sets. These are great for building mass at high loading levels and incuring the required volume for fatigue. fatigue is important. A fiber not fatigued, is a fiber not trained.

 

[Docd187123]

That's called doing back off sets. You warm up, max the loading intensity and once fatigue starts to set in, you reduce the loading and get your volume.

Mass is a function of varied loading and higher volume. Volume is the key. If you view back off sets as a method of working at a high loading level with intent to fatigue and build your volume you'll be successful.

Also, people that like back off sets tend to like cluster training and extended sets. These are great for building mass at high loading levels and incuring the required volume for fatigue. fatigue is important. A fiber not fatigued, is a fiber not trained.

Talk of Zatsiorsky and training corridors makes me hot and wet...

 

[Mayne]

For what is worth back off sets only benefit you if you do a failure set or build up to a max effort single then back off and do your volume. You will usually have enough volume if you perform your actual 85% etc. sets of 5-6 reps as long as you have enough rest inbetween.

 

[Kgkle]

I do something like that but I work my way up to max usually staying with in 5-8 then max for 5 (or what ever I get) and back off about 40 ish percent and bang out till I can't move the weight and usually do a couple sets.

 

[Demondosage]

I got great results from that. You start an exercise off going heavy and then rep out. Worked great for me when I was trying to gain size

 

[gr8whitetrukker]

whats up guys...
So I've always been taught to go up in weight using the pyrimaid rep scheme. For example 12,10,8,6 with increasing weight..

I recently changed it to pyramiding downwards. Doing 2 warmup sets of low easy weight and doing the heaviest weight I can with at least 3 reps and going down in weight doing more reps the more I go down...

For example bench press. A simple warm up sets of 135, 225

next set to 305 and go down in weight from there. And increasing reps

Is this a acceptable rep scheme for results of mass building?

Thanks

Yes, its a very basic training strategy

 

[showstoppa]

Yea a lot of people call it reverse pyramid training. Martin Beckham has really popularized it. I like to use it while cutting.

 

[Ray9]

I do the same for some muscles, like chest for example. Just seems to work better. But i will do 3sets getting heavier, 12, 10, 8 reps or whatever i can get on the last set, then ill do 3 sets going down in weight to failure but i try to keep it 8 to 12 reps. Chest is brutally sore next day.