in the traditional sense, you’ll have a set/rep goal of something like 3 sets of 8 reps, where you’ll use the same weight each set and try to get 8 reps each time. what often happens instead for these people (and i definitely include myself in this group) is that you end up losing a rep from one set to the next as a result of natural fatigue. in this case, your program wouldn’t prescribe something like 3 sets of 8. it would either call for 3 sets of whatever the rep range is (6-10 in this example), or specifically say something like 1 set of 10, 1 set of 8, and 1 set of 6 with guidelines to increase the weight by a certain amount each set. and just like pyramid sets, your program wouldn’t prescribe something like 3 sets of 8. it would either call for 3 sets of whatever the rep range is (6-10 in this example), or specifically say something like 1 set of 6, 1 set of 8, and 1 set of 10 with guidelines to decrease the weight by a certain amount each set. in fact, i like any set structure that involves starting with your heaviest weight at the point when you are at your strongest, freshest, and most capable of using and progressing with it. one other method that is gaining a lot of followers and starting to show up in many routines is the ‘ramping’ method – pyramid up in load while keeping reps constant. i’m wondering if it’s better to stick to the 5×5 and tough it out until i see progress or use a reverse pyramid for that exercise only. and yeah, i’m definitely in agreement on the idiocy of increasing the weight from set to set in most cases. just like you explained, i was using lighter weight to make sure i would get the same reps for each sets.
i used to watch pure bodybuilder types on bench and think if you can do 225lbs why do less work drop it to 205lbs for the same reps for your next set? thanks nice article, and i could not agree more with you about pyramid sets…ass backwards is the perfect way to describe it. then in the next month, i switched on to reverse pyramid training and continued to it. say i do pullups with the the modified straight sets and i would like to do three more sets of concentration curls. training muscle once a week is worst way to train for a natural or beginner. each subsequent workout my top set would have more weight then the previous workout with whatever reps i could get, not trying necessarily to beat the previous workout because the weight was more. 4 sets of 8. and each time i increase the weight. from week 5 onwards, go back to the beginning with slightly heavier weight and 12-15 reps and carry on do you have any experience with weekly wave loading as a form of progression? if you have a question or comment about this article, or just want to give me your feedback on it, feel free to contact me directly by using the contact form here.
the main difference between reverse pyramid and traditional pyramid training is that here you’re not reverse pyramid training vs straight sets straight sets are when the number of reps and the amount of weight used for each set remain consistent. reverse pyramid training is used for the big compound exercises while straight sets are used for isolation exercises to overload the target muscle. instead of pyramid training, i would recommend either modified straight sets or reverse pyramid training. modified, reverse pyramid training for hypertrophy, reverse pyramid training for hypertrophy, pyramid sets vs straight sets, reverse pyramid training vs straight sets reddit, pyramid sets vs straight sets reddit. pyramid training comes in two \u201cvarieties:\u201d straight pyramids and reverse pyramids. with straight pyramid sets, you gradually increase the weight with each set that you do. typically, the number of reps goes down as you increase the weight. with reverse pyramid training, you move in the opposite direction.
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