Pyramiding vs. 5x5

[cloak33]

Hey guys. I've been working out with pyramid training for about 5 months now. Results have been ok as it's been natural thus far. I've stuck to compound exercises starting with 6-8 reps, and lowering reps while increasing the weight for four heavy sets.

I'd like to give 5x5 a try as I've heard good things about it. Anyone able to comment on which type of routine you prefer, and why?

Thanks

 

[1999TL]

5X5 for me. I can use heavy weight and by the 5th rep I'm spent. Anything more and I can't use heavy weights.

 

[Spartacus]

I do both
sometimes I feel like pyramiding
and sometimes I just want to do a 5X5 and move onto another bodypart
when I pryamid I tend to mix the exercises for the muscle group

I tend to 5X5 the compound movements

I just mix it up

after 26 years I like variety

 

[ceo]

If you do the 5x5 properly, exactly as it is laid out, tracking your progression as you should...you'll most certainly get better results with it.

 

[TSO]

The B. Starr advanced does both. 5x5 and 1x5 "pyramid".

 

[BMK792]

ive done a couple 5x5's and the results seem to be better than when i try pyramiding

 

[Powerbuilder333]

I generally stop at 5 reps or total failure - which ever comes first.
That's for the compound movements.

For isolation work I generally stop at 10 reps - not to failure.

 

[highlander555]

Mark Rippetoe, (of 5x5 fame, as well as being a genius strength coach) has an interesting thing to say on 5x5 vs. pyramiding.

He says (and I'm totally paraphrasing off the top of my head as I can't find the exact passage in his book):

"When you cut out all the extra bull, getting stronger means being able to move more weight than you could before. Training with low reps (1-5) works the muscle very differently than pyramid training where you eventually end up using a lot of reps.

The problem with pyramiding is that while you end up exhausting the muscle, by the time you get to your heavy weight the muscle is exhausted and the potential to move up to a higher, previously unatainable weight is greatly deminished. You may have what some lifters refer to as a pump in your muscles, but that's just blood flow and bloodflow in and of itself doesn't build muscle or make you stronger."

I'm sure he put it much better than I did, but the basic meaning is that while pyramiding is great for muscular endurance, it's not so great for building strength. If a muscle is ever going to grow, it has to get stronger.

 

[Kangazoo]

BOTH

everyday i chose one rotating exercise to do first at 5X5 for mass/ego, and then the rest of the workout exercises are pyramid from 8-15 rep range.

 

[solrosenberg]

If you aint getting stronger, you probably aint getting bigger. Lift heavy, eat big.