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What percentages for pyramid sets?

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Posted by: SheLifts

If I want to do pyramid sets for my 3 big lifts and other compounds, what percentages should I do each at?

I was thinking:

warm up 30-40%
working sets:
1 @ 60%
1 @ 70%
1@ 80%

Any suggestions?


Posted by: P-funk

what rep ranges are you trying to use those percentages for?

is that 60% (a 20RM) for 20 reps, 70% (a 12RM) for 12 reps and 80% (an 8RM) for 8 reps, all to failure??

or is it 60%/15 reps, 70%/10reps, 80%/6 reps?


why not just go by rep zones instead of percentages? What you basing these percentages off of anyway? A 1RM?


Posted by: SheLifts

yep, a 1rm is what they're based on. i was thinking more of the second one with rep ranges 15/10/max or something like that.

I kinda figured i'd have to adjust the percentages after a couple workouts after i see what reps i could get with those.


Posted by: P-funk

Quote:
Originally Posted by SheLifts View Post
yep, a 1rm is what they're based on. i was thinking more of the second one with rep ranges 15/10/max or something like that.
did you test your 1RM or is this a projected 1RM?


Quote:
I kinda figured i'd have to adjust the percentages after a couple workouts after i see what reps i could get with those
that is one of the issues with using percentages. I think using rep zones would be easier and allow you to make weekly progress within each zone.


Posted by: SheLifts

they are estimated maxes. I work out alone, so I can't attempt to get real 1RM's.

the percentages were just a starting off point. I know I'll have to refigure the weights after a couple of sessions and go by rep ranges. I just didn't want to go too heavy for my first couple sets and be burned out for my last sets.


Posted by: P-funk

Quote:
Originally Posted by SheLifts View Post
they are estimated maxes. I work out alone, so I can't attempt to get real 1RM's.

the percentages were just a starting off point. I know I'll have to refigure the weights after a couple of sessions and go by rep ranges. I just didn't want to go too heavy for my first couple sets and be burned out for my last sets.
unless you have lifted it, it is not a 1RM, so your progections will be a little flawed.

I would take the weight you can perform 10 repetitions with and work from there as far as your rep zones.

For example:

Rep zone one = 12-15
Rep zone two = 8-10
Rep zone three= 4-6

If you have a weight you can perform 10 reps with, then drop about 5-10lbs off of it for your first set. On the second set, you will be in rep zone two, so put that 5-10lbs back on OR a little more so that you are working to complete 8 reps (and over the weeks, work on making htat 8RM a new 10RM) and then increase the weight about 5-10lbs for the final set/rep zone and go for it.


Posted by: SheLifts

I just finished my workout. everything seemd to fall in the range you'd mentioned, give or take one or so.







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