Seeing as pyramid style loading patterns have been used for years, i am honestly surprised that so many people here were lifting with straight sets and that it takes so much explaining.
As has been said, this is being thought about far too much.
Too many of you spend FAR too much time studying the theory, and all it ultimately does is lead to confusion.
I am all for theory, and part of my job is to be as thorough as humanly possible when it comes to such things - but that is not needed when designing a program for oneself as it is significantly easier to train yourself than it is someone else.
I have not read the thread in question, and i do not know how Mr. X does his sessions, but in case it is of interest i do the following:
On any exercise i will have a pre-determined range that i want to train within; 6-12 or 8-15 are the two i use currently.
So assuming i am lifting 8-15 reps for an exercise, i will choose a weight that will allow me to lift upto 15 reps, so i will fail before or at the 15 repetition mark (if i can complete more i do so and then i increase the weight next time).
Then for the second set i will increase the load somewhat and after my rest period (1-2 mins ATM) i will complete another set… usually failing somewhere around 12 reps.
For the third i will increase the weight again and repeat the sequence, often employing pulses, cheats, forced reps etc for as many as possible… but ideally around the 8 mark for this range.
I may add a 4th set where i will drop the weight again and go for reps again - but this depends.
I also reverse that doing a reverse pyramid starting (after a warm up) with a max weight and dropping it as i increase repetitions.
I also so straight sets - but this is quite rare, as i didn’t even do these when i first started training with free weights way back when.
OP - as per progression, it is simple. As with straight sets you add a rep or a couple pounds each session or whenever possible and… well, progress.
You do seem to follow a very linear progression where you add 1 rep each time, but unless this is relative to a weight decrease or because you weren’t lifting with maximum intensity in the first place, then you wouldn’t be ABLE to lift another rep every session.
I prefer a more instinctive approach to training than that myself, when training myself at least. That way i know i always do as much as my body will allow on that day - unless i am doing a planned lower intensity day/whatever.
hope this helps… and i think that simple loading patterns like pyramids will be covered in beginners.
Brook
