re: Annual Squatober Thread - TigerDroppings Year 4: SEE YOU IN 2024!!!!

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

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.

Isn't squatober next month?

May think about this but lower back issues just mind frick me out of doing squats.

Deadliftember is upon us.

This sounds like my nightmare.

Might be in...

My house flooded, so I'm not sure if I will be able to participate this year.

Last year was my first year and I enjoyed the hell out of it. Can’t follow along this year due to a vacation but planning to save the workouts and run it in January to start my year off right

Damn burge that sucks. My recovery from my knee scope is a little slow being no PT due to Houma being destroyed. Lucky to have minimal house damage.

I got my Squatober tee and going to hang the Squatober banner in the gym every fall.