pyramids up or down?

[naughty_nando]

In the purpose of mass building do you think its best to train heavy at first (after warm up) or later?

e.g. 3 sets

1st set-10 reps-light
2ndset- 8 reps-medium
3rd set- 6 reps-heavy

or

1st set- 6 reps-heavy
2nd set- 7 reps-little lighter
3rd set- 8 reps-lighter still

so what you reckon to build up? example 1 or 2?

 

[ZZuluZ]

Either Up THEN down or simply down. .

I see no point in simply going up.

-Zulu

 

[Vortexx]

I have tried several pyramids up and down, and found what works best for me:


warmup : 20 reps @ 20 % max
warmup : 10 reps @ 60 % max
warmup : 7 reps @ 75 % max
warmup : 5 reps @ 85 % max

after that:

5 * 5 reps @ 100 %

go all-out, each set slightly decrease weight , or have a spotter (forced reps) in order to complete the same amount of reps.

 

[JG1]

I warm up, then jump right into my work sets with max weight. When I can't get the desired amount of reps, I decrease the weight.

I guess a reverse pyramid

 

[moosecles]

i think some would say they reverse pyarmid while cutting to keep strength up and pyarmid normally when bulking.

 

[Snatch518]

I do a pyramid style for benching and squatting. For bench I go...

Set 1 - 8 - Heavey
Set 2 - 6 - Heavier
Set 3 - 4 - Heaviest
Set 4 - 6 - Heavier
Set 5 - 8 - Heavey

 

[b fold the truth]

I have done both. I have lightly worked my way up to a single and then gone up in reps and down in weight.

I have done just the opposite.

They both work for size.

B True

 

[aurelius]

Tudor Bompa´s research shows the flat pyramid to be the most effective. Works great for me.

 

[rippedtrojan]

to get the most benefits, just do it one way for a few weeks, then do it another for another few weeks. it's all in variation.

 

[Grantsdu]

I have always liked starting light and going heavy