Straight Sets, Pyramid, or Reverse Pyramid?

[Swolabetic]

What are y'alls thoughts?

Straights sets are easy/simple. Once you get say all 3 sets for 10 reps. Bump the weight up.

Pyramid I see ALOT but "science" says this is silly because by starting light your to fatigued to move the heavy last sets.

Ie:
185x12
205x10
225x8
255×6

Which brings the REVERSE Pyramid. Start heavy when you're fresh and drop weight to keep reps and over all workload high.

Ie:
275x6
255×8
225x10
185×12
135x15


What do you all think?

 

[DonaldPump123]

I don't think it matters as long as there is progression of some kind

 

[Btcowboy]

Reps sets and weight, as long as one of them is getting bigger your progressing.

 

[Perrin Aybara]

Whichever one floats your boat. I prefer sets across with same weight and reps, working up to one peak set with same reps all the way up, sets across then drop weight and rep out the last set, or sets across and rep out the last set with same weight. As long as you progress over time I'm not convinced it matters much.

 

[Test_Subject]

Yes.

 

[Sworder]

Crescent pyramid and drop-set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in well-trained men
https://link.springer.com/article/10.1007/s00421-016-3529-1
Abstract
Purpose

The aim of this study was to compare the effects of crescent pyramid (CP) and drop-set (DS) systems with traditional resistance training (TRAD) with equalized total training volume (TTV) on maximum dynamic strength (1-RM), muscle cross-sectional area (CSA), pennation angle (PA), and fascicle length (FL).

Methods
Thirty-two volunteers had their legs randomized in a within-subject design in TRAD (3–5 sets of 6–12 repetitions at 75% 1-RM), CP (3–5 sets of 6–15 repetitions at 65–85% 1-RM), and DS (3–5 sets of ~50–75% 1-RM to muscle failure) protocols. Each leg was trained for 12 weeks. Participants had one leg fixed in the TRAD while the contralateral leg performed either CP or DS to allow for TTV equalization.

Results
The CSA increased significantly and similarly for all protocols (TRAD: 7.6%; CP: 7.5%; DS: 7.8%). All protocols showed significant and similar increases in leg press (TRAD = 25.9%; CP = 25.9%; DS = 24.9%) and leg extension 1-RM loads (TRAD = 16.6%; CP = 16.4%; DS = 17.1%). All protocols increased PA (TRAD = 10.6%; CP = 11.0%; DS = 10.3%) and FL (TRAD = 8.9%; CP = 8.9%; DS = 9.1%) similarly.

Conclusion
CP and DS systems do not promote greater gains in strength, muscle hypertrophy and changes in muscle architecture compared to traditional resistance training.

Keywords
Resistance training Total training volume Muscle cross-sectional area Muscle strength Pennation angle Fascicle length

 

[Switcher]

For a beginner, anything works.

The more advanced you get, after a few years, the more a bodybuilder needs variety to keep the gains coming.

Every routine has its place and, probably, should be in a rotation of routines.