Thread: Pyramid system/sets and reps

I use it sometimes.

I typical pyramid is where you go up and then come back down.

For mass I stay in the 6-8 rep range.

I've used pyramiding before and it can be very effective. Have you been doing this for very long and what kind of results are you getting? You want to use a weight though that you can just get that desired number of reps. If you can do more reps then you are working too lite and not working the muscle(s) hard enough

Well i have just used it on my biceps because i have read where people say it is effective. How many reps should i have on the light side? If i am suppose to keep it with low reps to build mass should i do a pyramid with 8, 6,4,2 or should i do something with a few more reps. Also when you pyramid do you start off light and then go heavy or can u go heavy and do light? Thanks for your help!

Well i have just used it on my biceps because i have read where people say it is effective. How many reps should i have on the light side? If i am suppose to keep it with low reps to build mass should i do a pyramid with 8, 6,4,2 or should i do something with a few more reps. Also when you pyramid do you start off light and then go heavy or can u go heavy and do light?

Do others here on the board just do like three sets with heavy weight and just rep out as many as they can?

Pyramiding sucks.

Originally posted by TheSupremeBeing
Pyramiding sucks.

Wow, that's a brilliant post!

LOL, can't I get away with being succinct just once?

I only use pyramids when I'm at a sticking point, to break through barriers. You can start light and work heavier, but I find FOR ME, starting really heavy, and working lighter is better. I.E. reps of 3,5,5,8,10, all to failure.

Try it and see what works for you. Everyone responds to different things differently....How's that for entellagunt?

Originally posted by shooter
Try it and see what works for you. Everyone responds to different things differently

Don't you know that everybody's the same bro, just ask TSB LOL

Originally posted by shooter
but I find FOR ME, starting really heavy, and working lighter is better.

Ditto, with two caveats. #1 Don't walk into the gym and grab the heaviest weight you're going to use that day and start pumping, you need at least two light warm-up sets, THEN go to your heavy weight. Starting heavy and working down in weight is called the drop set principal and I like a LOT. #2 This is a little off track here, but you used incline dumbell curls as your example and then stated you use four other biceps exercises. Do you do all five exercise in ONE work-out? I don't know about you, but that would keep my arms in the toothpick size range. Try doing standing barbell curls for three or four max sets AFTER your normal back routine and see if you notice any difference in your biceps. You might just be hitting them TOO hard.

I would have to agree with ALBOB on cutting the workload on biceps they are small muscles and are already being blasted by all the back work.