Thread: 12 - 10 - 8 - 15

Originally Posted by cfs3

The idea is that the final set of 15 reps will increase the pump which has been show to stimulate muscle growth.

and where has it been shown that a pump will increase hypertrophy?

Originally Posted by Yanick

and where has it been shown that a pump will increase hypertrophy?

uh oh

Pump related to muscle hypertrophy? Oh boy, here we go.

Settle down boys and girls. I'm just repeating the logic of what I heard.

Which is why I asked the question. Even if the pump doesn't do something to promote growth (beats the hell out of me), is the rep pattern any good?

Good question, I'd like to hear some responses to it as well. I have no clue myself.

I dislike pyramid schemes. It can't hurt for a little bit of added variety, but I think it's silly to fatigue your muscles before you get to the heavier weights. I think weight descendance would be better, for example: 5-8-10-15.

Originally Posted by CowPimp

I dislike pyramid schemes. It can't hurt for a little bit of added variety, but I think it's silly to fatigue your muscles before you get to the heavier weights. I think weight descendance would be better, for example: 5-8-10-15.

yeah, that sounds good....either way really though. I like to mix it up and do it both was.

Mosly though I go for a cumulative fatigue approach, trying to hit the same number of reps with the same weight for every set.....ie 225/10x5 sets

Originally Posted by P-funk

yeah, that sounds good....either way really though. I like to mix it up and do it both was.

Mosly though I go for a cumulative fatigue approach, trying to hit the same number of reps with the same weight for every set.....ie 225/10x5 sets

I like that too. However, I am not quite good enough at predicting my level of fatigue yet. Sometimes I can hit it spot on, sometimes not. It takes practice.

Over two years ago I did pyramids in that fashion. I benefited nothing from it.

Originally Posted by CowPimp

I like that too. However, I am not quite good enough at predicting my level of fatigue yet. Sometimes I can hit it spot on, sometimes not. It takes practice.

True, it does take a few times to see what you weight you can move "over a certain period of time". That is why I keep my journal with me.

I've read that Kris Dim uses a simular technique. The last set of every movement, he'll lower the weight and do 30 or so reps to just get a good pump/burn at the end of a movement.

Originally Posted by P-funk

True, it does take a few times to see what you weight you can move "over a certain period of time". That is why I keep my journal with me.

Well I know about how much I can do on one set, but I have always gone to failure on essentially every set in the past. I'm trying to change it so that I use the cumulative fatigue method for a change of pace. Predicting cumulative fatigue is what's hard, but having a journal or something of the sort certainly helps.

I've tried various pyramid methods and find that this works particularly well when doing squats. I'll do 12-10-8-6 and then go up to 20 reps at a really low weight, it reallly burns!


Although I agree that pyramids don't work in all instances, I feel that my legs have really benefitted from this method. It's killer though..

Originally Posted by CowPimp

Well I know about how much I can do on one set, but I have always gone to failure on essentially every set in the past. I'm trying to change it so that I use the cumulative fatigue method for a change of pace. Predicting cumulative fatigue is what's hard, but having a journal or something of the sort certainly helps.

Well, when I first started doing it I would do this. Lets say I wanted to try 3 sets of 10 reps. I knew I could do a certain weight for 12 reps to failure so I would choose that weight. The first set was easy but the next three were killer. If I could complete 10 reps on all three sets I would do one of two things. I would either (a) tack on another set or two or (b) up the weight next time. If I couldn't complete the ten reps for three sets, lets say on the last set only getting 8 reps well then I would leave it as is and come back next week as I now had something to work for.

Originally Posted by P-funk

Well, when I first started doing it I would do this. Lets say I wanted to try 3 sets of 10 reps. I knew I could do a certain weight for 12 reps to failure so I would choose that weight. The first set was easy but the next three were killer. If I could complete 10 reps on all three sets I would do one of two things. I would either (a) tack on another set or two or (b) up the weight next time. If I couldn't complete the ten reps for three sets, lets say on the last set only getting 8 reps well then I would leave it as is and come back next week as I now had something to work for.

I pretty much just wing it, but I will try this method. Thanks for the advice.