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Pyramid Training
Posted on 6/21/19 at 11:45 pm
Posted on 6/21/19 at 11:45 pm
What are your thoughts on pyramid training?
I got chatting to some guy who swears by it, and he is massive. He says he's had the best progress since swapping from 4x10 to pyramid sets and reps.
He does a typical bro split, 4-5 exercises per body part, 10 sets per exercise. Every set is AMRAP as you move up the pyramid. Rest is minimal.
My question is how do you progress in an intelligent and structured manner this way? I get how you progress with sets across or reverse pyramid training, but not sure on this.
Also, training this way seems to conflict with everything else I've read on the subject? For example, you should start your 'hard sets' with the heaviest weight, not lightest. However, there's no denying this guys results.
Thoughts?
I got chatting to some guy who swears by it, and he is massive. He says he's had the best progress since swapping from 4x10 to pyramid sets and reps.
He does a typical bro split, 4-5 exercises per body part, 10 sets per exercise. Every set is AMRAP as you move up the pyramid. Rest is minimal.
My question is how do you progress in an intelligent and structured manner this way? I get how you progress with sets across or reverse pyramid training, but not sure on this.
Also, training this way seems to conflict with everything else I've read on the subject? For example, you should start your 'hard sets' with the heaviest weight, not lightest. However, there's no denying this guys results.
Thoughts?
2
Posted on 6/22/19 at 12:28 am to numptythrubbers
He’s probably juiced to the gills.
My best strength gains were with 9-12 total working sets per body part varying from 4-6 reps (compound lifts) to 6-8 reps (isolation lifts). This was usually 3-4 exercises with 3 working sets.
My working sets were all 85% of my max on the compound lifts and the isolation reps were there just to force a pump into the specific BP.
Each body part once every 7-10 days.
My best strength gains were with 9-12 total working sets per body part varying from 4-6 reps (compound lifts) to 6-8 reps (isolation lifts). This was usually 3-4 exercises with 3 working sets.
My working sets were all 85% of my max on the compound lifts and the isolation reps were there just to force a pump into the specific BP.
Each body part once every 7-10 days.
This post was edited on 6/22/19 at 12:32 am
Posted on 11/15/19 at 2:13 pm to numptythrubbers
Pyramid training is what I do when I want to get bigger and stronger. It's the best way for me. I start with 12 reps and go down to 2. So 12, 10, 8, 6, 4, 2. Increasing weight with each set. It really gives me the best results, because you're hitting the high reps, less weight and low reps, heavy weight with each workout.
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