Pyramid up or pyramid down

[spyderwebb]

I see a lot of guys at the gym that pyramid up when they lift... I personally like starting heavy and going light way better results this way...
Anyone else...




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[Ricnixon]

I usually pyramid up and hit drop sets along the way. Other times I pyramid up and then back down again. I never start heavy I always work my way into heavy lifts

 

[01dragonslayer]

I usually pyramid up and hit drop sets along the way. Other times I pyramid up and then back down again. I never start heavy I always work my way into heavy lifts

I strength train this way as well. I never max out on any lifts due to possible injury. My minimum rep is usually 4....once I hit that I will rack the weight and rest 30-45 sec and then bang out another 2-4 reps. This method over the past couple years has improved both my strength and size.

 

[spyderwebb]

I usually pyramid up and hit drop sets along the way. Other times I pyramid up and then back down again. I never start heavy I always work my way into heavy lifts

I've been staring heavy and going lite for the last 6 months and I've gone up 20 lbs on each of my dumbbell presses...


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[01dragonslayer]

I've been staring heavy and going lite for the last 6 months and I've gone up 20 lbs on each of my dumbbell presses...


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Awesome brotha....good ta hear. What one method may work for one may not for another.

 

[spyderwebb]

The thing is that for years I would let's say start dumbbell shoulder press 70... 80... 90... 7 reps each set... by the time I got to 90 I was spent... so i switched it up 90... 80... 70... and each week I go for 5 lbs more... now I'm doing 120 x 7 by myself no spot... I find that using this method I've actually broke my plateau... 120 is as high as the dumbbells go at my gym I could probly press more but like u guys said I don't max out either


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[Ricnixon]

Awesome brotha....good ta hear. What one method may work for one may not for another.

Very true. We all have our strengths and weaknesses.

 

[Ricnixon]

The thing is that for years I would let's say start dumbbell shoulder press 70... 80... 90... 7 reps each set... by the time I got to 90 I was spent... so i switched it up 90... 80... 70... and each week I go for 5 lbs more... now I'm doing 120 x 7 by myself no spot... I find that using this method I've actually broke my plateau... 120 is as high as the dumbbells go at my gym I could probly press more but like u guys said I don't max out either


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Awesome brother!!!! it’s been years since I put the 120s over my head. It’s obviously working for you putting up 120s for reps. This is a good thread I love to hear peoples different training styles.

Lately I’ve been reading a lot about HST training and total amount of time, not reps, that your muscle is working during a set. I read a few studies that the amount of actual time the muscle was under stress led to greater muscle hypotrophy. Point I’m making is when you hit those lower weights focus on negatives and , rest pause after your already spent from the heavy lifts.

 

[Ricnixon]

I strength train this way as well. I never max out on any lifts due to possible injury. My minimum rep is usually 4....once I hit that I will rack the weight and rest 30-45 sec and then bang out another 2-4 reps. This method over the past couple years has improved both my strength and size.

I love this style of training. Makes my Adrenalin fucking rip through my veins. I love the psychology and mental strength of pushing through those last sets.

 

[spyderwebb]

Awesome brother!!!! it’s been years since I put the 120s over my head. It’s obviously working for you putting up 120s for reps.

Lately I’ve been reading a lot about HST training and total amount of time, not reps, that your muscle is working during a set. I read a few studies that the amount of actual time the muscle was under stress led to greater muscle hypotrophy. Point I’m making is when you hit those lower weights focus on negatives and , rest pause after your already spent from the heavy lifts.

Yes sir that's A1 info my man tnx... I try and control and balance through my lift as much as I can... lighter weight negative and squeeze for 3 seconds each rep


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[MindlessWork]

I usually pyramid up and hit drop sets along the way. Other times I pyramid up and then back down again. I never start heavy I always work my way into heavy lifts

I prefer to pyramid up then down as starting with a lighter weight prepares me for the heavier weight to come, and I find a lower risk of injury than going straight to heavy weight at the start.

Learned this the hard way when I fucked up my shoulder on bench one time when I did 225 at the start with no preparatory warmup.

 

[spyderwebb]

Tnx ric


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[spyderwebb]

I'm not talking about maxing out here I'm saying a comfortable weight that u can put up by yourself without a spot


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[MindlessWork]

I'm not talking about maxing out here I'm saying a comfortable weight that u can put up by yourself without a spot


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I can comfortably bench 255 without a spot, and at 275 yes need a spot. Hoping to hit 3 plates during my next cycle without an injury.

 

[spyderwebb]

I can comfortably bench 255 without a spot, and at 275 yes need a spot.

So do u start by warming up and then 2 plates and so on until u get to 275 ?


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[MindlessWork]

So do u start by warming up and then 2 plates and so on until u get to 275 ?


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I go like this:

Barx10-135x10-185x10-225x8-255-x8-185x8-135 AMRAP.

 

[spyderwebb]

I go like this:

Barx10-135x10-185x10-225x8-255-x8-185x8-135 AMRAP.

Try starting 255 and work your way down and every time u do chest add 5 lbs... I guarantee u that in 1 month u won't need a spot with your 275


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[01dragonslayer]

I love this style of training. Makes my Adrenalin fucking rip through my veins. I love the psychology and mental strength of pushing through those last sets.

I do as well. I still run a rotation between barbell, dumbbell and machines just to keep it varying. IMO your workouts need to be changed every so often or you begin to plateau and start to loose motivation.

 

[MindlessWork]

I do as well. I still run a rotation between barbell, dumbbell and machines just to keep it varying. IMO your workouts need to be changed every so often or you begin to plateau and start to loose motivation.

I prefer having no real order or structure to my workout and work by feel. Shaking things up in unpredictable ways is good for me.

Try starting 255 and work your way down and every time u do chest add 5 lbs... I guarantee u that in 1 month u won't need a spot with your 275


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Gonna be giving this a whirl and I will do at least 5 reps at the heavy weight then drop weight till I get to the bottom then back up again.

 

[JinUwyne]

Ramping or pyramiding warms up your muscles and joints and stimulates your nervous system. So when you get to your top set it won't feel as hard and won't be as hard on your CNS as if you just did a couple light warm ups and jumped to that weight. I suppose if you can only handle 135 on your major lifts then maybe ramping isn't as important, but once you get decently strong it's a must.