The "Pyramid" workout...

[GrandMaster]

i was recently told to try the pyramis workout reversed

starting with the max weight first(after a warm up of course) and work my way down to lighter weights.
i was told i would see better results a little quicker. is this true?

i usually go lighter to heavier and back down.


any givin routine would be
Eg: 3-4/8-10 ( sets/reps) once i reach the final set, i lower the weights each set as i work down.........is that ok?
yes this is to gain!
if im wrong plz let me know anything i can alter to bennifit me would be appreciated

 

[The Shadow]

Everything works, but nothing works for long.


imo - a pyramid - either regular or reverse is beneficial as it includes specific bouts of TUT

 

[GrandMaster]

Tut?

 

[Protobuilder]

I haven’t seen anyone suggesting the regular old pyramid scheme in a good while, and for good reason. The reverse pyramid is better—heavy weights when you’re fresh—but even better is a “flat” pyramid. Warmup, then multiple heavy, low rep sets (the “flat” part of the pyramid), followed by a few lighter, higher-rep sets as you come back down the pyramid. This is more beneficial for developing strength than the reverse pyramid and definitely better than the normal pyramid. Additionally, you get your “tut” (time under tension) as you come down the pyramid using lighter weights and burning out with them.

 

[GrandMaster]

its something i'll be looking at

 

[The Shadow]

I haven’t seen anyone suggesting the regular old pyramid scheme in a good while, and for good reason. The reverse pyramid is better

Better for what??


Strength or Size??


....and while the are related and certainly overlap - they are two different targets.

 

[Protobuilder]

Better for what??


Strength or Size??


....and while the are related and certainly overlap - they are two different targets.

Good point. I should've been more clear b/c this distinction is the whole reason I was knocking the "regular" pyramid. I should've said: the reverse pyramid is better for strength.

That said, I still think this stands:

regular pyramid < reverse pyramid < flat pyramid

Regardless of whether we're talking strength or pure size (and leaving aside the obvious overlap issues, etc.), I’d still find it hard to recommend the regular pyramid b/c you spend a lot of energy working with submaximal weights. I guess it depends how you set it up, but I don’t see the value in knocking out 15 reps w/ 60% 1RM, for example, just so you can eventually work up to a 4 rep set at 85%. IMO, that’s a crap strength workout AND a crap hypertrophy workout. I’d rather see someone do multiple heavy, low rep sets after a good warmup, followed by multiple higher rep “hypertrohy” sets if that’s their bag. Or, warmup, then go straight into multiple hard sets of 10-12, and do heavy, tension-type stuff on a separate day. To me, it’s like pedaling furiously to reach the base of a hill . . . why waste energy when the real test is still ahead?

 

[The Shadow]

A true pyramid for size doenn't use percentages and the bullshit.

I would do:

15 reps - SLOW CONTROLLED - WARM UP
12 - REPS - WARM-up
8 reps
6 reps
4 reps
3 reps

the 8 reps down to 3 reps to failure catches the best (imo) tut ranges for size and builds strength down to a submaximal effort....I call it functional strength in that its working on a fatigue basis those fast twitch fibers. That always translated in a very proportional way, for me at least, when it was time to do a 1rm as you descibed a couple of pots up.


Imo - its not a waste of effort at all as you train as close to failure on those sets of 8,6,4 and 3 as you can

 

[royashore]

I use a variation of the reverse work out and love the feedback. (Goal) to get ripped and gain muscle and strength. Size to me is secondary though you will gain hard non bloated muscle. Get stretch out and limber before committing yourself to this program. Stretch again after workout because you wont be able to scratch your back. Heavy weight first without following some rules could get you hurt with this program.
Find two week max and subtract 10% 200 = 180
After two weeks find max by step one then single lifts till new weight is found.
This also reduces spotter needs and streamlines your workout. I use a combination of free weights, cables and Hammer products for heavy weight. I Always train my stabilizer muscles with low risk methods.
1. Warm up with slow 30-35% 15 reps
2. Do 5-8% off max weight 2x (if you feel like a cowboy do another and know you may need to increase max)
3. 10% 4x
4. 20% 6x
5. 30% 8x
6.40% 10x
7.50% 12x
8.60% 14x
9. 70% to Failure. Give this one all you got.

With this method I do not concentrate on numbers but use them as a guide. If my mind tells me I have more then I give more.
Good Luck

 

[BigCbear]

wow you guys kinda make it sound complicated with all the % ....... im not knocking any of you cuz i have seen alot of workouts simlar to that... but i know what works for me and i normal do for bench 10/8/6/4 and then i do my max for 1 rep.... and when i pick my set of 10 i make sure its a struggle for me and when i go to 8 i make sure its a struggle for me... meaning i can only do 8 reps with this amount of weight for instances im struggle at rep 7 and when i go for my 8th rep i need a spot....by the time i get to my max out set for 1 im usally pretty tired but if i get it, then next week im shooting for a new max if i dont then im staying right at that weight untill i get it.... this workout has helped me make good gains and i make sure i let my chest rest im not one of those guys who only goes into the gym and works out chest 3 days a week part of growing is letting your muslce rest... the good thing about this work out is if you ever decide to max out fresh with no other sets your max will usually be a little higher cuz your fresh.. this plan doesnt always work fore everyone but it works for me my main goal is to stress my muscles if i dont do that then they have no reason to grow