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GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
59734 posts

re: Squatober... See you in 2021!
Squat till you drop?


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
118036 posts

re: Squatober... See you in 2021!
George or someone else in the thread answer a basic question for me please?


What is the benefit of doing a pyramid set (12-10-8-6) as compared to doing a drop set or progressive overload at a fixed weight?

Sorry for asking a completely stupid question.


lsu777
LSU Fan
westlake
Member since Jan 2004
14864 posts

re: Squatober... See you in 2021!
quote:

What is the benefit of doing a pyramid set (12-10-8-6) as compared to doing a drop set or progressive overload at a fixed weight?


Well depends on how you set the pyramid up, but in general there is not a huge benifit other than you are hitting all rrp ranges and you are hitting your heaviest weights when you are warmed up completely.

Downside is the opposite of reverse pyramid training. With rpt you are hitting your heaviest set when you are not nearly as warmed up, but you are fresh for your heavy sets. With pyramid training you are hitting your heaviest set when you are fatigued meaning you are going to not lift as much.


Progressive overload should still apply, but kind of the opposite approach from let's say rpt.

With rpt independent model, you treat each set as independent from the other. So let's say your rep ranges are

2-4
4-6
8-12
12-15

On each set if you get to the top of the rep range, you increase weight for that set only the next week. Dependent model you would only increase weight when the heaviest set gets to the top of the rep range, i.e. when you reached 4 reps on your first set in the above example. On the other sets you would just keep pushing for more reps and setting rep prs.

The dependent model works better than independent because it keeps the rep ranges spread out, with independent spme of the sets tend to end up being the same weight across, which is opposite of what you are looking for with rpt.

With pyramid training you would set it up dependent model like above, but only increase weight as your last(heaviest) set reaches the top of the rep range assigned to it.

Mo matter the model some form of progressive overload should apply.

Pyramid is a perfectly fine system if that is the way you want to train, no real advantage to it though. If you are older, it can be helpful to ensure the joints are really warmed up before hitting the heaviest set, but understand it does have you lifting your heaviest set in a fatigued state which has its own risk, so kind of a damned if you do, damned if you don't
This post was edited on 11/17 at 8:32 pm


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
118036 posts

re: Squatober... See you in 2021!
Thank you for that.


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tke_swamprat
LSU Fan
Houma, LA
Member since Aug 2004
7270 posts

re: Squatober... See you in 2021!
Well my doc doesn’t want me getting the incision sweaty until the stitches come out on Nov. 30. So I’ve just been doing 20-30 minutes of incline walking with my vest on to keep my quads and glutes activated.

I’ll still be able to grip a heavy barbell but I’ll start using straps for assistance. My middle finger is a lil longer than my pinky now.


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