periodization vs. pyramid sets

**HOLLYWOOD** · 04-27-2005, 03:32 PM

I've been reading an immense amount of info on periodization lately, and what alot of studies show is that what happends when you move onto another cycle is that your previous gains from the hypertrophy or strength cycle start to diminish. With that being would a simple pyramid be more effective to incorperate these rep ranges and to stimulate the different fibers? for example something like this:
15reps(warm-up set)
10reps (hypertrophy set)
6reps (strength/hypertrophy set)
2reps (strength)

this way the reps are spaced out enough so they do not really interfer with the other sets, and you're stimulating all muscle fibers inorder to keep a constant state of stimulation for all ranges, in other words, the muscle gained using the rep range of 6 will not atrophy becasue it's being hit weekly, and so on for 10 and 2, unlike when using periodization, you would go weeks without hitting a rep range which will cause the muscle that is used at that rep range to atrophy. Same goes for strength, if you're not training in that rep range, how do you expect to get stronger if you're taking weeks off of training these fibers or training the CNS to recruit more fibers??? does any of this make sense to anyone???

**Hypertrophy** · 04-27-2005, 03:56 PM

Makes no sense whatsoever. Read up on motor unit recruitment and threshold to recruit fibers and fiber characteristics.

**HOLLYWOOD** · 04-27-2005, 04:10 PM

hyper how long, or how many training sessions does it take for a muscle to adapt to a specific rep range?

**bluethunder** · 04-27-2005, 04:14 PM

You are making it too complicated. Heck, simple paramiding incorporates all the different fibers, as that is one of its purposes.

**HOLLYWOOD** · 04-27-2005, 04:16 PM

Originally Posted by bluethunder

You are making it too complicated. Heck, simple paramiding incorporates all the different fibers, as that is one of its purposes.

yes i know but im just trying to weigh the pros/cons of the 2 to hopefully find a better approach whether it be periodization or pyramid?

**Hypertrophy** · 04-27-2005, 04:19 PM

Originally Posted by HOLLYWOOD

hyper how long before a muscle adapts to a specific rep range?

It's highly individualized. . . Only you will know the time-frame. Once you feel like you are in a groove, spend 1-2 more weeks, then transition. You are making things way too complicated. Design a workout, follow it, keep notes, make modifications, and manipulate it to give you the greatest gains over time. . .

**IronReload04** · 04-30-2005, 11:59 AM

Originally Posted by HOLLYWOOD

I've been reading an immense amount of info on periodization lately, and what alot of studies show is that what happends when you move onto another cycle is that your previous gains from the hypertrophy or strength cycle start to diminish. With that being would a simple pyramid be more effective to incorperate these rep ranges and to stimulate the different fibers? for example something like this:
15reps(warm-up set)
10reps (hypertrophy set)
6reps (strength/hypertrophy set)
2reps (strength)

this way the reps are spaced out enough so they do not really interfer with the other sets, and you're stimulating all muscle fibers inorder to keep a constant state of stimulation for all ranges, in other words, the muscle gained using the rep range of 6 will not atrophy becasue it's being hit weekly, and so on for 10 and 2, unlike when using periodization, you would go weeks without hitting a rep range which will cause the muscle that is used at that rep range to atrophy. Same goes for strength, if you're not training in that rep range, how do you expect to get stronger if you're taking weeks off of training these fibers or training the CNS to recruit more fibers??? does any of this make sense to anyone???

how about this. use 5-10 reps, make sure your first set is an all out set. Get dramatically stronger and make progression every week. and then you are bigger. LIfting weights aint rocket science. lift recover, lift more next time, recover and so on. when you increased your bench eventually by 50 pounds, you will be significantly bigger

**HOLLYWOOD** · 04-30-2005, 04:00 PM

i dont understand what you're gettin at, you'll have to explain a little better!

**taiboxa** · 04-30-2005, 04:38 PM

i think if u lift weight till u cant lift it any more u grow...

**HOLLYWOOD** · 04-30-2005, 04:50 PM

Originally Posted by taiboxa

i think if u lift weight till u cant lift it any more u grow...

o ok, i was wondering what he was trying to say!

**taiboxa** · 04-30-2005, 05:38 PM

yeah lift w/ proper form, its just high rep will fatigue your primary mover and the weight will be ligth enuff that you can incorp your secondary movers and still be able to perform the motion thus effectively training less used muscle fibers while on heavy weight when you big hitter fatigues its down for the count because your lil stabilzers and secondary movers AINT HOLDING 315 alone ;D