how effective is “pyramid training”
ie. lower the reps as you increase the weight then, lower the weight as you increace the reps.
whats it most beneficial for, strength, size or both.
neil.
You’ll never know how effective it is for you unless you try it.
This is all I did in High School and I was squating 400ld and Deading 505lb. But like with anything else you get out what you put in. If you hafe ass it then it wont work. I havent used it in a long while but im sure ill come back to it sooner or later
It will work (better for some than others) but its not the best system for size or strength.
[quote]Boffin wrote:
It will work (better for some than others) but its not the best system for size or strength.[/quote]
Its actually what im currently doing, i found it has helped me hugely in strength and some toning of the muscles(just wanted to reasure myself it was good). BUT what would be a better system for size/strength, youve got me very intrested.
How long have you been at it? Is it still working for you? I used pyramid training through HS as well and got really strong, haven’t done it in years but if your gaining strength keep going until you don’t.
Perhaps you let us know what your goals are? Do you want to get hoooooogee or get strong? You can get big and strong but you gotta pick one to get good at it.
I find that if I lose focus in the gym, in between programs, or otherwise if I go to the gym without a plan in mind, I tend to naturally gravitate towards a pyramid format. Something about it feels right, and it seems to make sense to me. However, I can say that I have always experienced my best gains either on a 3x10(or 11) type program or a 10x3 type program.
I have found that, when I consistently train with a pyramid format, I simply don’t progress as quickly as I do with other formats. Instead, it’s more a case of having weak days and strong days, where sometimes it feels pretty solid, and other times it doesn’t.
I don’t think pyramid sets are bad, and probably if you can consistently keep upping the weight or reps, and if you can always give it a great effort, and be consistent with it, you’ll see good things. I’m sure it also matters what body part you are training.
[quote]dday wrote:
How long have you been at it? Is it still working for you? I used pyramid training through HS as well and got really strong, haven’t done it in years but if your gaining strength keep going until you don’t.
Perhaps you let us know what your goals are? Do you want to get hoooooogee or get strong? You can get big and strong but you gotta pick one to get good at it.[/quote]
Ive always been a fighter judo ,boxing ,mma for years so im what you call an athlethic build (bout 160lbs at 5,9ft) So ive had enough and chucked in the towel. I dont wana get hugeeee, but my over all goal is to be bigger and more ripped.
Ive been training a pyrimid style programe for over about 3 months and my strength and physic have gotting noticeably stronger and bigger. What kind of programe are you using?
[quote]Malevolence wrote:
I find that if I lose focus in the gym, in between programs, or otherwise if I go to the gym without a plan in mind, I tend to naturally gravitate towards a pyramid format. Something about it feels right, and it seems to make sense to me. However, I can say that I have always experienced my best gains either on a 3x10(or 11) type program or a 10x3 type program.
I don’t think pyramid sets are bad, and probably if you can consistently keep upping the weight or reps, and if you can always give it a great effort, and be consistent with it, you’ll see good things. I’m sure it also matters what body part you are training.[/quote]
What do you mean by a 3x10 / 10x3 programe?? Yea im upping the weight as i go every two weeks, but also im doing this style of training for every body part/exercise. Should i keep doing this or just use it for some muscle groups???
thanks loads neil.
[quote]irvs wrote:
dday wrote:
How long have you been at it? Is it still working for you? I used pyramid training through HS as well and got really strong, haven’t done it in years but if your gaining strength keep going until you don’t.
Perhaps you let us know what your goals are? Do you want to get hoooooogee or get strong? You can get big and strong but you gotta pick one to get good at it.
Ive always been a fighter judo ,boxing ,mma for years so im what you call an athlethic build (bout 160lbs at 5,9ft) So ive had enough and chucked in the towel. I dont wana get hugeeee, but my over all goal is to be bigger and more ripped.
Ive been training a pyrimid style programe for over about 3 months and my strength and physic have gotting noticeably stronger and bigger. What kind of programe are you using?
[/quote]
I’m using a kind of push/pull split.
Monday- Legs
Tuesday- Back and chest
wednesday-off
Thursday-Shoulders
Friday- Arms
4X6 2-3 exercises per muscle group
I’m considering changing to MWF and combining shoulders and arms for convenience. My goals are weight loss and to maintain muscle, if your goal is to get big and ripped you can’t go wrong with the heaviest weight you can do with perfect form in a 6-10 rep range.
aah i see what you mean, ive been doing everything in the pyrimid style. Although im seeing great results i think i will give your method a go. Does 3x8 (3sets of 8reps) for each exercise sound good??
currently im training;
monday- chest, triceps.
tuesday- off.
wednesday- shoulders, back.
thursday- off.
friday- legs, biceps.
thanks loads neil.
[quote]irvs wrote:
how effective is “pyramid training”
ie. lower the reps as you increase the weight then, lower the weight as you increace the reps.
whats it most beneficial for, strength, size or both.
neil.
[/quote]
Extremely effective, if progressive overload is what you’re after. A well put together pyramid program offers increasing intensity, increased anaerobic challenge, increased strength and (that’s right, I said it!) increased muscle hypertrophy - assuming intensity is there and diet is right.
Why the hell else do VERY successful bodybuilders use pyramiding, et al, as part of a broader muscle building philosophy?
[quote]irvs wrote:
aah i see what you mean, ive been doing everything in the pyrimid style. Although im seeing great results i think i will give your method a go. Does 3x8 (3sets of 8reps) for each exercise sound good??
currently im training;
monday- chest, triceps.
tuesday- off.
wednesday- shoulders, back.
thursday- off.
friday- legs, biceps.
thanks loads neil.[/quote]
If you are still getting results why change? Just bored?
i do the opposite of pyramiding. i dont get it. i lose enough reps without increasing the weight
[quote]dday wrote:
irvs wrote:
aah i see what you mean, ive been doing everything in the pyrimid style. Although im seeing great results i think i will give your method a go. Does 3x8 (3sets of 8reps) for each exercise sound good??
currently im training;
monday- chest, triceps.
tuesday- off.
wednesday- shoulders, back.
thursday- off.
friday- legs, biceps.
thanks loads neil.
If you are still getting results why change? Just bored?[/quote]
its good to shock the system with change stop everything getting into a routine cheers for the info lads.
thanks neil.
can anyone give me an example of a pyramid workout I am sort of new and was just wondering what it was.
Reply to Lol312.
It’s just a case of upping the weight as you lower the reps and back again.
eg. say i did an exersize starting with 40kgs and 10 reps, id then keep upping the weight 5ks and dropping the reps by 2 each time. untill i got to 2 reps.
Then I’d go backwords lowering the weight by the same amount and upping the reps untill i got back to my start rep and weight 40kgs and 10 reps.
sorry if i dont explain things too well.
Thanks for the explanation. seems like a new idea that would be very helpful.