Was speaking to my cousin yesterday after not seeing him for quite a while and he was telling me about these 'pyramid sets' that he does at his local gym. I had never heard of these before and was wondering if there's any benefit of them over say.. 3x8 of the same weight.
How effective are pyramid sets?
- Thread starter Nitrojan
- Start date
Define pyramid sets?
If by pyramid, you mean progressively increasing weights/stacks then I thought this was the norm?
It's pointless lifting the same weight for three sets in my opinion, take advantage of the increase in blood running to the body parts you're training.
If by pyramid, you mean progressively increasing weights/stacks then I thought this was the norm?
It's pointless lifting the same weight for three sets in my opinion, take advantage of the increase in blood running to the body parts you're training.
Like..
Weight x 12 reps
Increased Weight x 10 reps
Increased Weight x 8 reps
Increased Weight x 6 reps
Or something like that.. I have been training using the same weight 3x8 but increasing 2.5kg each workout.
Or that I guess.
Weight x 12 reps
Increased Weight x 10 reps
Increased Weight x 8 reps
Increased Weight x 6 reps
Or something like that.. I have been training using the same weight 3x8 but increasing 2.5kg each workout.
Or that I guess.
I've been doing that for years, thought it was the norm. Like I said, it'd be silly not to push your muscles by upping the weight, especially as the blood flow is continually increasing, meaning you can lift more throughout the sets.
This doesn't really answer your question but my days in the gym vary hugely as my work schedule changes every week. I'll try and get in at least 3 days a week and the exercises vary depending on equipment availability and really whatever I feel like. That's the method which works best for me. I've never had a set routine.
No matter what I do, I'll generally always stick with back/biceps, chest/triceps and legs. Compounds first, isolating second.
Like I said in a previous post, you should up your weights with every set, for example:
Lateral pulldown(after warmup)
50KG - 10 or 12 or 15 reps
60KG - 8 or 10 or 12 reps
70KG - 6 or so reps
80KG - 5 or so reps
Training is very much individual, feel your body, if you can do more weight/reps, do so without failing at the end of each set.
No matter what I do, I'll generally always stick with back/biceps, chest/triceps and legs. Compounds first, isolating second.
Like I said in a previous post, you should up your weights with every set, for example:
Lateral pulldown(after warmup)
50KG - 10 or 12 or 15 reps
60KG - 8 or 10 or 12 reps
70KG - 6 or so reps
80KG - 5 or so reps
Training is very much individual, feel your body, if you can do more weight/reps, do so without failing at the end of each set.
Caporegime
- Joined
- 21 Jun 2006
- Posts
- 38,367
reps are too low in this example. you want to start at x12 and end on x6 roughly. going down to your 1 rep max is okay here and there but i wouldnt be doing it on every exercise or every day.