cycle pyramid with overload?

[shwaym]

when I first started lifting (only a year ago) I did a warm-up then right to as heavy a weight as I could do 6-8 reps (4 sets). Then I started using a pyramid about 2 months ago and have noticed growth (most likely do to the shock of change in routine). I will probably cycle the two strategies every 6 months to shock my muscles. What do you think?

 

[Arnold]

well, you can't argue with growth!

I think that's a good idea if it is working, although I am surprised that you would notice more growth using pyramids.

 

[Scotty the Body]

I use pyramid on the start of my workout cause I don't do alot of warm up sets.
normally, i keep the same weight now mostly cause its easier to keep track of where I'm at.

 

[perfecto]

what exactly is this pyramid you speak of?

 

[Scotty the Body]

Originally posted by perfecto
what exactly is this pyramid you speak of?

Its working up or down with weight and sets:
Example might be, say bench press
1st set 135 x 10
2nd set 205 x 8
3rd set 225 x 6
4th set 245 x 3

I use this method some times with my first exercise for most days more of a warmup, then I'll use the same weight in the following exercises:
So after bench/ I'll go to inclines bench:
1st set 195 x 8
2nd set 195 x 6
3rd set 195 x 4

 

[Arnold]

Originally posted by Scotty the Body
Its working up or down with weight and sets:
Example might be, say bench press
1st set 135 x 10
2nd set 205 x 8
3rd set 225 x 6
4th set 245 x 3

actually, just to clarify, a pyramid is when you work up AND down with the weight:

1st set 135 x 10
2nd set 205 x 8
3rd set 225 x 6
4th set 245 x 3
5rd set 225 x 6
6nd set 205 x 8
7st set 135 x 10

 

[Scotty the Body]

Originally posted by Prince
actually, just to clarify

I got so carried away with all those spam posts I forgot to finish mine.

What Prince said

 

[Arnold]

we'll let it slide.

btw, I no longer use pyramids. Once I work up to my 'working sets' 4-6 reps I stop.