question on chris's routine... "pyramiding is crap"

Discussion in 'Fitness & Nutrition' started by mitrong, May 13, 2005.

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  1. mitrong

    mitrong so cute

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    Hey chris, i know in your routine you're supposed to go up throughout the 5 sets, but i checked ou another forum which had a routine similar to urs

    adn the guy basically said pyramiding is crap and that you should be trying to keep the sets the same weight...


    what do you have to say about this?
     
  2. mitrong

    mitrong so cute

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    for example, with bench right now i am doing this

    95x5
    115x5
    135x5
    155x5
    175x5

    would i be better off doing 165 5x5?
     
  3. KetchupKing

    KetchupKing New Member

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    What would be their reasoning for "pyramid is crap"?
     
  4. mitrong

    mitrong so cute

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    my guess would probably be not enough intensity?
     
  5. Crunge

    Crunge New Member

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    no, no its not...
     
  6. grampositivecocci

    grampositivecocci New Member

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    I'm pretty sure pyramiding is also altered the rep scheme as you increase in weight.
    Eg start at
    10x165
    8x175
    6x190
    5x200
     
  7. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    you're counting sets that really should only be warmups and not part of your actual work sets
     
  8. mitrong

    mitrong so cute

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    gotcha... so is there too much variation in my 5 sets of bench? should i be doing something like

    135x5
    145x5
    155x5
    165x5
    175x5?
     
  9. mitrong

    mitrong so cute

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    so with my weights, what should i be doing for a warmp and what should i be doing for my work sets?
     
  10. moses

    moses OMGWTFBBQ

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    i'm so weak though, i'm barely benching 110. :(
     
  11. 350GT

    350GT New Member

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    Everyone starts somewhere
     
  12. ACURA TL-S

    ACURA TL-S OT Supporter

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    Why the hell are you doing 5 reps for every set? For example I usually do something like 10x225, 6x275, 4x295, 3x315.
     
  13. grampositivecocci

    grampositivecocci New Member

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    cos thats what christophers routine is doofus

    :mamoru:
     
  14. SquirtRussel

    SquirtRussel OT Supporter

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    ive also been wondering about this... im doing christophers routine, but im wondering whether my old pyramid is a better tactic
     
  15. elysium

    elysium New Member

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    isnt there 3 types of hypertrophy? I think 5x5 has been shown to maximize results for all three where different sets and reps will focus on just one kind or two kinds of hypertrophy.

    I just read something about this and I think that is what was said, I might be wrong. :hs:
     
  16. jshively

    jshively OT Supporter

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    If you are going to do 5x5 make it like 80-85% of your 1rm is what I have always done.

    If you can do 3 sets of 5 without struggling you can jump up weight.

    I normally do 2 movements at 5x5 and then a isolation movement for 3-4x10.

    For example I do:
    Flat bench 275x5 for 5 sets
    Incline bench 225x5 for 5 sets
    Cable crossover for 3-4 sets
     
  17. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    no it's not
     
  18. blam

    blam New Member

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  19. ACURA TL-S

    ACURA TL-S OT Supporter

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    I'm pretty sure if you are doing a 5x5 routine that you are supposed to be using the same weight for all sets, a weight that makes it tough to finish out the last reps of the last set.
     
  20. blam

    blam New Member

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    Acura it depends, if you read that article it talks about when to use both approaches.

    Day 1 has 5x5 Squats which you would do w/ a set weight and this is considered the 'heavy day'.

    Day 3 has 5x5 Squats were you want your last set to be a little heavier then what you squated on Day 1. This is your new weight for the next Day 1. On this day many prefer to pyramid up so they can hit that new weight. It is also considered the 'light day' of the routine so volume is supposed to be lower.

    You would be suprised how fast a person can burn out squatting 3x a week.
     
  21. DoublasM2

    DoublasM2 New Member

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    just be consistent in pushing the weight man, but you'll start benching more just takes time :hs:
     
  22. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    hmm..i've been doing it like this...going by what you've all said, i'm not doing the routine correctly. can anyone let me know what i should change to get maximal strength gains on this routine?

    Monday:

    Squats

    185X5
    205X5
    225X5
    245X5
    265X4

    Deadlift:

    165X5
    185X5
    205X5
    225X5
    245X5

    Bench:

    145X5
    155X5
    165X5
    175X5
    185X5

    Incline DB Bench:

    45X12
    50X12
    55X12

    Wednesday:

    Light Squats:

    165X8
    185X8
    205X8
    225X8

    Good Mornings:

    125X12
    145X12
    165X12

    Shoulder Press:

    40X5
    45X5
    50X5
    55X5
    60X5

    Pullups:

    Max
    Max
    Max
    Max

    Friday:

    Heavy Squats:

    195X5
    215X5
    235X5
    255X5
    275X1

    Bent Over Rows:

    135X5
    145X5
    155X5
    165X5
    175X3

    Decline Bench:

    135X5
    145X5
    155X5
    165X5
    175X5

    Tricep Extensions:

    70X12
    70X6
    60X4
     
  23. milani

    milani "The best activities for your health are pumping a

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    Let's see how I can say this.......


    Um,


    You are doing it right.....
     
  24. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    didn't acura say that it should be down a few warm up sets of lower weight and then working sets with the same weight done 5X5?
     
  25. milani

    milani "The best activities for your health are pumping a

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    ...

     
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