Pyramiding Sets...

[billmd1334]

I'm looking to change around my workout here in the next week or so, and just wanted to get some opinions on pyramid sets. Anyone here use them, pros? cons? Any feedback would be great...

[sportsfan4110]

pyramiding sets is probably one of the most popular ways most people train. increase weight with each set while decreasing reps. also you can go heavy and then lighten up the weight (reverse pyramid). try it for a while and see if you get good results then try something else like DC or 5X5 or GVT. there are a lot of different variations out there just remember to keep mixing it up every so often. good luck!

[Littlefry]

pyramiding sets is probably one of the most popular ways most people train. increase weight with each set while decreasing reps. also you can go heavy and then lighten up the weight (reverse pyramid). try it for a while and see if you get good results then try something else like DC or 5X5 or GVT. there are a lot of different variations out there just remember to keep mixing it up every so often. good luck!

Exactly, a good pyrmiding program is 5x5. Its not the typical pyriminding however it is a solid routine to add some mass, and strenght to your frame. If you need more advice on any 5x5 program feel free to hit me up bro.

[shizz702]

One of the best ways to run your sets in my opinion is to pyramid up to a top heavy set of 1-5 reps, then afterward strip some weight off and rep it out. By doing that you are getting the best of both worlds by training for strength with the heavy weight, and for mass with the higher reps afterward.

[pmug0000]

One of the best ways to run your sets in my opinion is to pyramid up to a top heavy set of 1-5 reps, then afterward strip some weight off and rep it out. By doing that you are getting the best of both worlds by training for strength with the heavy weight, and for mass with the higher reps afterward.

Yeah what he said.

[billmd1334]

Thanks for the info guys...

I was looking at doing a 4 day split

chest/shoulders
back
off
legs
arms

12,10,8,6 rep scheme for a few of the bigger exercises, 10, 8, 6 for the smaller ones.

Thoughts on that?

[billmd1334]

here's what I was thinking about doing exercise/rep wise

Chest/Shoulders:

BB Bench: 12, 10, 8, 6
Incline DB Bench: 12, 10, 8, 6
Chest Press: 10, 8, 6
Flies: 12, 10, 8, 6
DB Shoulder Press: 10, 8, 6
Lat Raises: 12, 10, 8, 6


Back:

Pulldowns: 12, 10, 8, 6
BB Rows: 12, 10, 8, 6
T-Bar: 10, 8, 6
Rack Deadlifts: 12, 10, 8, 6
Shrugs: 12, 10, 8, 6

Legs:

Squats: 12, 10, 8, 6,
Leg Press: 12, 10, 8, 6
Leg Extentions: 10, 8, 6
Lying Leg Curls: 10, 8, 6
Calf Raises: 25, 20, 15

Arms:

CGBP: 12, 10, 8, 6
DB Overhead Ext: 12, 10, 8
Pushdowns: 12, 10, 8, 6
BB Curls: 12, 10, 8, 6
Incline DB Curls: 12, 10, 8
Hammer Curls: 12, 10, 8

[pmug0000]

I like pyramiding up and down, exactly like shizz epxplained, so something along the lines of:
15-20, 10-12, 6-8, 4-5, 2-3, 1, 5-10, 15-20 or something along those lines, and sometimes I'll throw in extra singles just cause they're fun. It's a lot of sets for each exercise but it pays off in the strength and size departments.

[shizz702]

I did a write up on back off sets here bro:http://forum.animalpak.com/showpost.php?p=494855&postcount=124 check it out, it should give you an idea as to why it's one of the best ways to run your set/rep scheme.

[Rajati]

I do almost all pyramid sets, with the exception of isolation exercises for pump, like flies. Pyramiding is awesome.

I use sets of 14/12/10 for legs, and either 10/8/6 or 12/10/8 for upper body. I also do 5x5 with increasing weight on the big 3.