Going back down

**Doublebase** · 10-26-2005, 10:54 AM

What is the point of people decreasing weight on their bench, squat or whatever exercise they are doing. Example: I watched this big dude benching yesterday at the gym. He pyramids up to about 315. Then he proceeds to go back down to 225. I see some impressive looking guys do this at the gym. They do it with squats, dl and especially bench. Are they trying to "cool down" their muscles?

**P-funk** · 10-26-2005, 10:56 AM

he was probably just pushing past failure at 315 by dropping the weight and banging out a few more reps. It is called a drop set.

**Doublebase** · 10-26-2005, 11:53 AM

It wasn't a drop set. I see this a lot. They do their last set then wait a couple mins then start going back down.

**TJ Cline** · 10-26-2005, 12:00 PM

I do it in some of my training. So your saying you never drop down in weight???

**P-funk** · 10-26-2005, 12:22 PM

Originally Posted by Doublebase

It wasn't a drop set. I see this a lot. They do their last set then wait a couple mins then start going back down.

so then he was just working up to failure or near failure with the heavy weight and then repping out with something ligther. It is called a pyramid. You go up and then come back down in weight.

**Doublebase** · 10-26-2005, 01:03 PM

Ok. I understand that. He was pyramiding. I thought that muscles have a memory and you want to end with the heaviest set you can do? Is that a misconception?

**TJ Cline** · 10-26-2005, 01:05 PM

Originally Posted by Doublebase

Ok. I understand that. He was pyramiding. I thought that muscles have a memory and you want to end with the heaviest set you can do? Is that a misconception?

Thats a myth that Arnold made popular back in the 1970's

**Doublebase** · 10-26-2005, 01:18 PM

Originally Posted by ForemanRules

Thats a myth that Arnold made popular back in the 1970's

I heard that expressed on here before. I thought P-Funk said it but I guess I'm wrong. I never go back down. My flat bench work-out looks like this:
warm-up
135lbs x 10 reps
135 x 10 reps

working
185 x 6
205 x 4
225 x 2
245 x 1

and thats it. I don't go back down. Thats my whole chest workout. I alternate every other week with flat db and occassionally implement incline bb.

**TJ Cline** · 10-26-2005, 01:27 PM

Originally Posted by Doublebase

I heard that expressed on here before. I thought P-Funk said it but I guess I'm wrong. I never go back down. My flat bench work-out looks like this:
warm-up
135lbs x 10 reps
135 x 10 reps

working
185 x 6
205 x 4
225 x 2
245 x 1

and thats it. I don't go back down. Thats my whole chest workout. I alternate every other week with flat db and occassionally implement incline bb.

That looks fine to me......except you really should be doing 3 reps or more even if you are power lifting.... You can do singles twice a month..

The strongest my bench ever was I worked out like this...
warm up...3 sets 135x15, 225x10, 275x5
set 1. 315x10
set 2. 365x12
set 3. 405x10
set 4. 405x10.....usually only 8-9 reps
set 5. 225 to failure.

**myCATpowerlifts** · 10-26-2005, 01:37 PM

Originally Posted by ForemanRules

That looks fine to me......except you really should be doing 3 reps or more even if you are power lifting.... You can do singles twice a month..

The strongest my bench ever was I worked out like this...
warm up...3 sets 135x15, 225x10, 275x5
set 1. 315x10
set 2. 365x12
set 3. 405x10
set 4. 405x10.....usually only 8-9 reps
set 5. 225 to failure.

That's a lot of reps.

**P-funk** · 10-26-2005, 01:49 PM

I thought P-Funk said it but I guess I'm wrong

not my line of thinking at all. sorry.

**Doublebase** · 10-26-2005, 01:57 PM

Originally Posted by P-funk

not my line of thinking at all. sorry.

It was one of the big dawgs from around here. I remember because I heeded what he said.

**Tough Old Man** · 10-26-2005, 02:04 PM

I basically do it for legs only. I do one real heavy set 8 reps and then drop the weight and do a 20 rep window maker.

For instance today I did hacks. I did 8 reps with a heavy weight. Then I dropped the weight down to an area where I can on get about 10 reps. I do it until I get 20 or more reps. It took me almost 3 min's but got 23 reps with a weight I can only get about 10-12 with.

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