pyramid down

[Zodiac82]

Do u think pyramiding down is a good way to add mass while at the same time kinda scuplting out the muscle. I figured start out with the heaviest possible where ur only getting about 4-5 reps in then lower the weight by 10 that way ur still liftn heavy and by the 3rd -5th set u should be in the 10-14 rep range

[qwertyl]

No responds to this?

I'm on gear and particularly on bench press (alone) I find reverse pyramide a good approach as it's difficult to know exacly how much I'm anble to increase from time to time.
Target each time is 5-6 sets of max weights 5-6 reps. Any good arguments against this approach?

[red_hulk]

I'm actually a big fan of this, especially for big lifts.

I like to vary my routine by constantly switching pyramiding down and up between each workout.

[Zodiac82]

wow two months later....lol....thanks guys....yeh ive found it to be a good method

[Zodiac82]

I'm actually a big fan of this, especially for big lifts.

I like to vary my routine by constantly switching pyramiding down and up between each workout.

I might have to try between each workout

[Times Roman]

for me, it increases the risk of injury to start with heaviest weight first.

I typically pyramid my weight.

[red_hulk]

for me, it increases the risk of injury to start with heaviest weight first.

I typically pyramid my weight.

Good point to mention in case others didn't know (I'm sure you do TR, but for those who don't) don't just jump into your heaviest weight do 1-2 warm up sets before you get into your working sets or you're increasing the chance of injury.

[Times Roman]

Good point to mention in case others didn't know (I'm sure you do TR, but for those who don't) don't just jump into your heaviest weight do 1-2 warm up sets before you get into your working sets or you're increasing the chance of injury.

well, sounds like we are back to my pyramid scheme then. this is how I usually perform:

weight / reps

low - 15 - not to failure
med - 10 - not to failure
hi - 5 which aproximates failure
med - 10 which aproximates failure
low - 15 which aproximates failure

[red_hulk]

That's usually what I do for big lifts, then reverse it for the next lift. For instance:

Beach press:
Warm up set : 10-15 reps
Warm up set : 10-15 reps
Working set : 3-5 rep failure
Working set : 5-7 rep failure
Working set : 6-8 rep failure
Working set : 8-10 rep failure

(I like four working sets for bench, deads, squats, etc..)

Next, cable flies:
Working set : 10-15 rep failure
Working set : 8-10 rep failure
Working set : 5-7 rep failure

And keep switching from there, but if I tax myself early ill stick with light to heavy.