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GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
62066 posts
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re: Squatober... We back in here!
Squat till you drop?


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
127470 posts

re: Squatober... We back in here!
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
19026 posts

re: Squatober... We back in here!
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
127470 posts

re: Squatober... We back in here!
Thank you for that.


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tke_swamprat
LSU Fan
Houma, LA
Member since Aug 2004
7872 posts

re: Squatober... We back in here!
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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GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
62066 posts
 Online 

re: Squatober... We back in here!
2021 has arrived. Who’s in!?


SouthernInsanity
LSU Fan
Shadows of Death Valley
Member since Nov 2012
8634 posts

re: Squatober... We back in here!
Isn't squatober next month?

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


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
62066 posts
 Online 

re: Squatober... We back in here!
It’s in October but need to give people a heads up.


OysterPoBoy
USA Fan
City of St. George
Member since Jul 2013
25039 posts
 Online 

re: Squatober... We back in here!
Deadliftember is upon us.


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burgeman
Southeastern LA Fan
Member since Jun 2008
9833 posts

re: Squatober... We back in here!
Need to start a new thread, I'm ready to order the t-shirt


AyyyBaw
Member since Jan 2020
614 posts

re: Squatober... We back in here!
I’m in. Just finished Pool Season on Friday. Starting Meat Wagon tomorrow which has squats and front squats each week.


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Fe_Mike
Mississippi St. Fan
Member since Jul 2015
1941 posts

re: Squatober... We back in here!
This sounds like my nightmare.

Might be in...


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GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
62066 posts
 Online 

re: Squatober... We back in here!
Nah - will be an annual humpty bump


burgeman
Southeastern LA Fan
Member since Jun 2008
9833 posts

re: Squatober... We back in here!
My house flooded, so I'm not sure if I will be able to participate this year.


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
62066 posts
 Online 

re: Squatober... We back in here!
Damn it burge.


EyeOfTheFeTiger
Houston Astros Fan
Member since Apr 2021
124 posts

re: Squatober... We back in here!
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


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Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
2143 posts

re: Squatober... We back in here!
I’m thinking I’ll do it if I can keep pacing the way I am on other lifts. Squats are the only thing somewhat lagging right now.


tke_swamprat
LSU Fan
Houma, LA
Member since Aug 2004
7872 posts

re: Squatober... We back in here!
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.


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lsu777
LSU Fan
westlake
Member since Jan 2004
19026 posts

re: Squatober... We back in here!
for the record PPSA released the squatober pregame on their website along with their eating plan called eatin thick.

hopefully i can grab them sooner rather than later.


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
62066 posts
 Online 

re: Squatober... We back in here!
I got my Squatober tee and going to hang the Squatober banner in the gym every fall.


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