Starting up a new routine... have a question, any help appreciated!

[quartermiler]

Hey guys... I am starting up my pyramid routine here in a week or so to change shit up... and I was wondering if anyone knew a good site that could help me figure out how much weight to do on each set. Like for example, if my squat max was 450, what to do on 10, then on 8, then 6, then 4... etc etc... get what I am saying? I remember seeing a site that said what percentage of my max to do on each set but i forgot where it is! Any help is appreciated, thanks guys!

 

[RGC3]

Pyramid routine is okay but (IMO) you would benefit a lot more doing the following:

Work the target muscle with isolation movement then go to the compound movement. This is similar to the Pre-exh but I do full sets of isolation before going to compound....no running back and forth unless I want to change it up.

Chest day:
1) Cable crossover = 1x15 (w-up), 1x12(w-up), 2x failure (if you go over 12 reps...you went too lite!
2) Inc Bar bench = 1x12 (w-up), 2x failure
3) Dumbell flat bench = 2x failure

That's it for chest...make sure you have a spotter so you can go to failure!

I know this isn't the pyramid routine you wanted but it might be something for you to try.

 

[louden_swain]

I think pyramiding is a good thing.

 

[Lord_Suston]

I disagreee with RGC3 on isolation before compound, for legs..

I don't kjnow many people that can help me at the bottom of a squat with 375+ when my legs give. I always feel like I haven't done enough, then again it takes a lot to burn my legs....

225 for 10
275 for 8
315 for 6
345 for 4
try that, and adjust to personal preference

but that isn't a pyramid though you still need to go down in weight and up the reps. example reps would be 10,8,6,4,6,8,10 that is a pyramid

 

[RGC3]

I don't kjnow many people that can help me at the bottom of a squat with 375+ when my legs give. I always feel like I haven't done enough, then again it takes a lot to burn my legs....

Yes it is hard to train legs this way. This is why a lot of people do leg presses instead. But like you I prefer doing squats.

I have two leg routines:
Week one=
Leg ext: 1x15(w-up), 1x12(w-up), 2xfailure
Lying leg curl: 1x12(w-up), 2xfailure
Squats: 1x12(w-up), 2xfailure......NOTE: I'm in a power rack with the 'OH SHIT' bars right below my deepest position. This way I can fall back on the rack w/o a spot!

Week two=
one leg curl: 1x15(w-up), 1x12(w-up), 2xfailure
one leg ext: 1x12(w-up), 2xfailure
leg press or cybex machine squats: 1x12(w-up), 2xfailure

Another great exercise is to use front squats instead on regular squats. You can just drop the weight when you die.

Caution: Most 'FITNESS CLUBS' will shit a golden brick if you drop weights or pass out