pyramid up,down or rep out

[COOKSTER]

Bro's, many different opinions on this at my gymn.
Whats the best for mass,

PYRAMID UP,PYRAMID DOWN OR REP OUT SAME WEIGHT FOR EACH SET.

Opinions please!!

 

[Robboe]

Don't pyramid purposely.

Say you do 2 sets for bench [this seems to be everyone's favourite exercise!]

After a nice progressive warm up with medium to low reps [I really hope you know what a progressive ewarm up is - if not, this board needs help!]

Ok, you have a nice bag of blood in your pecs.

Go straight into your heaviest set and get as many reps as you can - in other words, go to failure.

Second set, again get as many reps out as possible, maybe even increase the weight if you think you can handle it.

I say don't pyramid purposely cause you may find on some days you can do more reps on your second set!

 

[smackDATass]

Robboe is exactly right. After warm up, go as heavy as possible for approx. 5-6 reps. There's no need to pyramid. Maximum intensity all the time.

 

[COOKSTER]

but what if you only get 3 reps on next set would you decrease the weight to get 5-6 again ?

 

[donutglazer]

cookster,

I think what you are refering to is drop sets. And yes it is by far the best way to tone, and shape your muscles with no cardio help.

 

[Robboe]

Cookster: if you do 2 sets for bench and get 5 for the first set and 3 for the second, make sure you get 6 reps for the first and 4 reps for the second at least, the week after. i.e. progress.

 

[Tuna Guy]

proggressive resistance is the key. However if its getting to the stage where you are having to do 2 or more forced reps to beat what you did the previous week then change your program.

 

[Robboe]

No - look at your diet first.

Then if changing that fails, then change routine.

9 times out of 10 it is diet.

 

[Tuna Guy]

Are you hijacking my posts Robboe.