Thread: starting heavy?

One way may be better than the other, but I don't know for sure. I prefer to keep the weight the same, and drop reps. There's also a method of training where you keep the weight and the reps the same through all the sets, the last set being close to failure.

I'd say it's more important to switch up how you do things, than to stick to one method. This way your body can't adapt as well, preventing homeostasis, and making you stronger. Therefore, none of them are the best, but all of them combined are the best.

I just warm up and then perform the target sets and reps with the target weight. If I can complete the workout, I add weight next time. I only do 3x3 warm up sets and 3x2 working sets with maximal weight. It's worked better than anything else for me.

I usually use the close to the same weight and go to failure every time.

I only increment the weight up monthly if that

8 reps isn't heavy, unless its legs perhaps.

If you want to change your weights throughout the sets, then my preference is to start with the heaviest weights first, assuming a proper warm-up. I don't really see the point in hitting your heaviest set as the 4th working set, but I suppose if you only care about building muscle mass then it doesn't really matter.

i tried pyramiding as a routine one time....to be honest i hated it. Maybe it was just because i hate changing plates, but i don't know i never got the pump i got out of doing 3x8-10 with about 75% my 1RM w/ 1-2 min rest between sets. But everyone is different, try it and see how you like it

I agree with the mixing it up.

I do some warm up sets then do 90% of my workout weight for the first set of 8 reps.....so for example Bench press. 135x15, 185x8, 225x8....then the first real set 275x8...then 3 sets of 295x8. Its not pyramiding but the first set is not balls out....I feel its better this way to prevent injuries.

Originally Posted by ForemanRules

I do some warm up sets then do 90% of my workout weight for the first set of 8 reps.....so for example Bench press. 135x15, 185x8, 225x8....then the first real set 275x8...then 3 sets of 295x8. Its not pyramiding but the first set is not balls out....I feel its better this way to prevent injuries.

I do something similar, but with fewer repetitions. Let's take deadlifts for example. If I plan on doing a set of 315x10, then my warm-ups go as follows:

135 x 8
225 x 5
275 x 3

I go within 80-90% of my working weight, but I use far fewer repetitions to prevent premature fatigue. Not that there is anything wrong with your method, but I figured I would share mine.

Originally Posted by zapedy

hey i've read a lot of you guys sayin you pyramid your way up to a heavier weight normaly droppin reps with each set - is this the best way to do things?

personally I have found that different body parts require more/less sets before they are properly warmed up, I adjust my sets/reps to that