Pyramiding vs. Reverse Pyramiding

Discussion in 'Fitness & Nutrition' started by weezerfan, Jul 20, 2009.

?

What is better for muscle gain?

  1. Pyramiding

    9 vote(s)
    56.3%
  2. Reverse Pyramiding

    7 vote(s)
    43.8%
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  1. weezerfan

    weezerfan New Member

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    Would like to know what some of you guys think about either method.

    To me at least, it seems like pyramiding almost seems like a waste of the first few sets, with lower weight and tiring yourself out until you hit the heaviest weight.

    While reverse pyramiding you're going to failure every set and maximizing your muscles capability.

    amirite? :o
     
  2. Grimey

    Grimey New Member

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    you're*

    edit: ninja edit > me
     
  3. weezerfan

    weezerfan New Member

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    ?
     
  4. Frank Dux

    Frank Dux Guest

    I do both and I think it's important to do both but I prefer reverse.
     
  5. ccrooks

    ccrooks New Member

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    reverse = lowering the weights every set?
     
  6. Blade

    Blade Time to swolercize

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    yes
     
  7. weezerfan

    weezerfan New Member

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    just read this googling :o

    "One of the worst training methods ever produced is pyramid training. It is probably the least efficient way possible to build muscle yet is the most common training approach used today...

    When you structure your sets like this, for whatever muscle group you are training, you deprive them of not only the overload they are capable of, but also the overload needed to induce efficient muscle growth."
     
  8. Uglybob69

    Uglybob69 I miss beer.

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    Yeah I was going to say "neither"
     
  9. He Mad

    He Mad OT Supporter

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    .
     
  10. entropy138

    entropy138 OT Supporter

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    There are millions of routines that use this though and produce really good results. I've seen quicker weight increases using Bill Starr's 5x5 than anything else I've ever tried and it uses some aggressive pyramiding.

    I can see all 3 training styles having a good place in a routine.
     
  11. Rumbaar

    Rumbaar Inherent Omniscience OT Supporter

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    Well pre tiring of certain muscles before hitting hard has it's benefits.
     
  12. NUDES

    NUDES New Member

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    Such as?
     
  13. Rumbaar

    Rumbaar Inherent Omniscience OT Supporter

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    Such as your chest, doing flies before flat bench. Isolating the peck muscle before the 'weaker' tricep muscle can be tired before doing larger benches.

    Tricep pulldowns before heavier close grip benches.

    I've found greater growth when they are pre-exhausted, specially in the larger muscle groups where secondary weaker muscles tire before the main muscle can be fully worked.
     
  14. NUDES

    NUDES New Member

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    If pre exhausting cuases me to go from 315x15 on bench to 315x8 then it will not give me any additional size.

    I don't believe really in pre exhausting at all. I don't see the point in weakening a muscle that is needed to fire optimally to perform a given compound movement. Talk about the pure definition of making yourself more injury prone.
     
  15. Rumbaar

    Rumbaar Inherent Omniscience OT Supporter

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    I figured that you didn't believe in to from your response. We all have our techniques.

    I know on bench my triceps go a while before my pecks are fully worked. So if I can isolate and engage the pectorals without weakening the triceps before heavier bench. Then I can work them to their maximum when I do.

    In this process I would expect to do the same number of reps that I would do without pre-exhausting. But hit the peck harder and cause the required 'damaging' of my current muscle fibres.

    Now I don't do this all the time and only a limited set of movements and muscles can be done like this safely. But I know I'm more sore afterwards and feel it, in a good way.
     
  16. Uglybob69

    Uglybob69 I miss beer.

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    i never understood pre-exhaustion either. it seems to me like if you feel your chest still has some gas left, do some flies or something to finish nuking it
     
  17. Rumbaar

    Rumbaar Inherent Omniscience OT Supporter

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    By then the rest of your arms are gone, but each their own.
     
  18. ACLdestroyer

    ACLdestroyer OT Supporter

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    I just finished a month of a reverse pyramid routine. I liked the work I got out of myself but it was just terrible for my tendons.

    I tried doing some good warmup stuff but then jumping right into the heaviest weight I could press for 4 reps without any real heavy prework instantly flared up my tendonitis.

    Scheme was 4, 8, 12, 16
     
  19. BoypussY

    BoypussY game over.

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    i do reverse. It's better to knock out a few heavy sets while you're fresh.
     
  20. Matt2000ss

    Matt2000ss OT Supporter

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    I worry about not warming up my joints and muscles enough when not pyramiding
     
  21. NUDES

    NUDES New Member

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    So do warm up sets. A true 'pyramid' each set will be hard. Your set of 12 will be hard. 10 will be hard. 8 will be hard.

    In the 5x5 examples, if you are on a pyramid up week the first 2 sets of 5 usually aren't very hard. Taxing, but not holy fuck taxing.
     
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