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pyramids

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Topic: pyramids

redskinfan

Novice

Posts: 6
From:Estherville,Iowa U.S.A.
Registered: Jan 2001

posted January 14, 2001 07:46 PM

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hey guys, thanks for all the input so far-greatly appreciated!! does anyone use the pyramid technique for their bench press? i'm very interested in it but unsure how to start it(decrease/increase of weights and # of reps)make any sense? could someone please give me an outline to follow,it would help alot!! thanks-redskinfan

Valdez

Elite Bodybuilder

Posts: 1086
From:wa
Registered: Sep 2000

posted January 14, 2001 09:31 PM

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If there is any "technique" or "principle" that would be voted the most important. for me: pyramid principle

it is absolutely necessary to warmup, and achieve maximal muscle growth.

for bench press: I do 4 sets 10, 8, 5-6,8 (the first, second set is NOT to failure 3rd and 4th are)

other exercises use a similar rep scheme, I rarely find it necessary to go over 12 reps... especially on the first set.
My reason to 'pyramid' is not to necessarily benefit from higher reps, but to properly warm up the joints and mentally get myself psyched in each movement. Maybe this helps?

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"I must not fear, fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain."
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"the hardest most painful rep is the easiest to remember."

GutsyGirl

Amateur Bodybuilder

Posts: 65
From:Ontario, Canada
Registered: Dec 2000

posted January 18, 2001 10:22 AM

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Mine is similar to Valdez's. I always like to pyrimid in my routines. I usually do 4-5 sets starting with 10, 8, 6, 6 (where i hit failure) then drop down to a set of 6-8.

punch

Amateur Bodybuilder

Posts: 142
From:VT
Registered: Oct 2000

posted January 18, 2001 10:39 AM

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I do things a little different. I will do 2 sets of warmups with enough wieght to pump blood into the area. I then do 3 working sets starting with my max wieght for 6-10 reps. For example If I do 125 incline dumbell presses for 10, I will go up in wieght to a level where I can only get out 6-8. Conversely, if I can only get out 6-8 with the 125's I will go down to a level where I can continue to get out 6-10. The goal always being no more than 10reps and no less than 6. LOL

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