Latest posts

Forum Statistics

Threads
23,747
Posts
468,055
Members
27,100
Latest Member
thejonaj2019
What's New?

The "Pyramid" workout...

zackrock

zackrock

Member
Sep 8, 2010
87
6
#1
i was recently told to try the pyramis workout reversed

Starting with the max weight first(after a warm up of course) and work my way down to lighter weights.

I was told I would see better results a little quicker. is this true?

I usually go lighter to heavier and back down.

Any givin routine would be
Eg: 3-4/8-10 ( sets/reps) once i reach the final set, i lower the weights each set as i work down.........is that ok? Yes this is to gain!

If Im wrong plz let me know anything I can alter to benefit me would be appreciated
 
Bowhunter

Bowhunter

Senior Member
Oct 12, 2010
149
2
#2
Variety is the key to muscle growth. This change in your normal routine will indeed stimulate the muscles in a way they aren't used to. Just don't expect to be Ronnie the next day.

For me, I have found that if I go heavy from the outset, I seem to get better results (and muscle pump if that is important to you) by decreasing the amount of time between sets. I do drop sets on my shoulder routines and I have noticed a very nice improvement over the last 6 months.

For example: Lets just say you are doing benchpress at 80% your 1 rep max for 10 reps. Since you are going down in weight, the next set will obviously feel lighter, so I don't give my muscles that much time to recover before I start my next routine. An example of this bench press routine may be......and keep in mind these are made up weights.

275 x 10 40 sec break
255 x 10 30 sec break
225 x 10 20 sec break
185 x 10 done......

Hope this helps....
 
hugerobb

hugerobb

VIP Strength Advisor
Sep 15, 2010
2,027
56
#3
the pyramid is a good workout Ive used it yrs ago now I just lift heavy
 
meetcake

meetcake

VIP Member
Sep 29, 2010
129
9
#4
i like to get 3 heavy working sets in mostly everything... 5 sets total

ex: 10 reps, 8 reps, 3 sets of 6 reps... or il reverse it and work down to a lighter weight
ex: 3 sets of 6 reps, 8 reps, 10 reps... i like to lift heavy so my reps are low. i will occasionally do "burnout" sets though.
 
Lizard King

Lizard King

Administrator
Staff Member
Sep 9, 2010
11,509
3,312
#5
Never did it in reverse. It was def helpful in bringing the strength up in my chest when I first started working out
 
D

deadweight

MuscleHead
Sep 20, 2010
2,294
497
#6
Its a very simple concept in building any muscle group...Work the shit out that muscle..Tear it down and let it heal.....Then start over again...I guess any swich up to your routine is a plus....trying to confuse a muscle will make it repond.....I find a mixture or heavy and lite weight works great....I dont care if u start off heavy to lite or whatever...Just another day in the iron pit....dw
 
Top