Thread: Straight sets v pyramid

Ive tried a variety of pyramid sets up and down, the key to progress is simple progressive overload. You must out do yourself every single time. Even if its only a single rep more on the 4th set or another 2.5 lbs.

Chart your workouts, over the course of a few months those one extra reps and couple lbs here and there add up very quick. If youre not logging then you probably wont notice.

Ive made the best progress when i stopped being fancy, just did straight sets and paid attention to the details.

Pyramids are alright. There is nothing revolutionary about them, but it is certanily a valid form of loading. It allows you nervous system to gradually prepare for the stress of the heavy work to come, and it allows for a mixture of loading patterns to be used in a single session. Reverse pyramids are also an option, assuming you do a proper warmup before hand. It's the same thing, but your first working set is the heaviest, then the proceeding work sets get lighter from there.

Give some pyramiding a shot for a few weeks and then switch after that.

I think they're fun to do so I'd do them as a variation for a week or so. I'm quite skeptical at using them fulltime, like everyone in my gym does for some reason.

I wouldnt do them all the time either.

I used to, but ive found i respond better to straight sets. As long as you use them sparingly, like every now and again, i think they could be beneficial. Just not at the exclusion of everything else.

Thanks for the replies. I was only going to you the pyramid as a substitute for one excersice per muscle group. For example when working the chest i was going to use the pyramid for bench pressing and then straight sets for the other excercises for the chest. My main aim is to add mass (not majorly concerned with strength - all though i understand that they can go hand in hand).

Originally Posted by Chilli

Thanks for the replies. I was only going to you the pyramid as a substitute for one excersice per muscle group. For example when working the chest i was going to use the pyramid for bench pressing and then straight sets for the other excercises for the chest. My main aim is to add mass (not majorly concerned with strength - all though i understand that they can go hand in hand).

What does your program look like?

If you lift progressively heavier and eat a lot (and eat right) youll put on size.