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  1. #1
    HOLLYWOOD's Avatar
    HOLLYWOOD is offline Senior Member
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    which method is better for gains ?

    I'm posting this in this forum cuz no one is answering in the workout forum so lets see if i get an answer in here ! thanks gear heads !

    examples of a bench routine

    example 1 : the 5x5 method - one warm-up set then heavy for 5 sets ?
    - example poundages - warm-up 150lbs
    - heavy sets 5 sets at 315x5


    example 2 : the pyramid method - 4 warm-up sets then one heavy set to failure
    - example poundages - set #1- 135lbs x15
    - set #2- 225lbs x10
    - set #3- 315lbs x8
    - set #4- 365lbs x6
    - set #5- 405lbs x4

    which method do you think pack's on more muscle ? ive heard many different reasons for example 1 being better and then many for example 2 also ! example 1 you move a total of 1725lbs over the course of the warm-up and the heavy 5 sets, and example 2 you move a total of 1445lbs over the course of the 5 sets but you finish with a much heavier weight ! so lets see if someone has a good reason for one being better than the other !thanks guys !

  2. #2
    HOLLYWOOD's Avatar
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    nobody ?

  3. #3
    Ammar's Avatar
    Ammar is offline Senior Member
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    It would good to do both. Do one method for 2 or 3 weeks then switch it up. I personal like the pyramid method better.

  4. #4
    gundam675's Avatar
    gundam675 is offline Senior Member
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    bench press isnt the best muscle builder. incline is better, way better. those are some heavy poundages. u must have a thick chest.

    nonetheless, the pyramid method would be best. it warms muscle up nicely.

  5. #5
    HOLLYWOOD's Avatar
    HOLLYWOOD is offline Senior Member
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    ok sounds good guys ! but for some reason i tried the 5x5 and i was sore as hell the next couple days ! maybe it's because it was something new or that i was going heavy for 5 sets ... ? i dunno ?

  6. #6
    TiptronicSoldier's Avatar
    TiptronicSoldier is offline Associate Member
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    I love pyramids. For mass i usually stick around 6-10 reps

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