Pyramid Workout

[asaic1]

Hello

I wanted to get some feedback on Pyramid work outs. What are they good for? To build? To cut? Should they be incorporated into your daily workouts?

When I was in high-school, that is how they told us we should workout. It was 10,8,6,4, Increasing weight as you lower reps. Now I have seen it be taken a step further where it is 12,10,8,6,4,6,8,10,12, something like that. I see most threads here stick to 4x8 4x12 5x8 etc.

Let me know what you all think.

Thanks

Adam

 

[Burrn]

I think that both pyramid methods you mentioned are viable and good......for a while. Always good to change things up though. I really like the 5x5 routine at the moment. I only rest 30 seconds between each 5. Good luck and I'm sure some of the guys will give great advice on this as well.

 

[stri8tedGod]

Worked really well for me in high school but those were also newb gains. That 12,10,8,6,4,6,8,10,12, would be interesting to try out though. I have more recently done it with 8, 6, 4, 2 and it seemed to really kick up my strength quicker than 5x5 but I also had more joint pain.

 

[skel1977]

double post

 

[skel1977]

This is how i am currently training now. With pyramid sets. So far I like it. I have seen some gains in strength.

 

[JG160]

Your diet will determine a cut or a bulk. Pyramid are great just make sure your staying in the right rep range for your goal. 1-5 for power and strength 6-12 for hyper trophy and 15-20 for endurance. Generally speaking.

 

[Dr.G]

pyramiding is good + you can from time to time do 5x5 without too much rest in between like Burrn.
you can even pyramid within each set like starting a set with light weight to get the blood pumping in the muscle for 8 reps then immediately continue with heavy weights then drop weight , like doing a drop set but starting with 10 reps of light weight, this is good when using the lat pull down machine or any machine where you can select the weigh quickly.

 

[Burrn]

Yep G. that first little warmup set is important. Example strict standing dumbbell curls.....warmup with 25s or 30s 10 or so reps, 30 second rest, grab two 50s, do 5x5s with 30 second rest between. I then like to finish with a constant tension set 4 up 4 down with the 30s. that is it for biceps for me. I pick up plenty of other bicep work with back exercises.