straight sets or pyramid?

[coldgin]

Will I build more mass by using straight sets or should I try pyramiding?

right now my flat bench is: warm-up: then 275lbs for 12 reps, rest about 2 mins then go again with the same weight, usually getting about 8 or 9 reps and so on with the same weight for 3 or 4 sets rep range on the last set is usually 6, then move on to inclines, which goes about the same way only I use 235lbs on incline. What I'm asking is this, would I build more mass using a pyramid routine, and if so, does anyone have a good one based on what I'm lifting? The last time I maxed on the bench was 355lbs. I know this sounds rookie as hell but I need a change.

 

[zouave]

sure, go to a pyramid, if only to switch it up. even on the straight sets, i'd start with a little less weight for the warm-up, then go to 300 for your main sets. bench is perfect for negative rep/forced rep too.

 

[paridhm]

You need to change your various routines up or your body will become complacent. So I would vary with straight sets and pyramids, and other techniques. Just make sure that you are increasing your weight on both. Example: More weight same number of reps (straight sets), or even more weight and less reps (pyramid).

 

[theprofessor]

2 min. rest per set is better than most... but you could try lowering it to 45sec-1min.
up the weight each set, but you dont need to "pyramid" back down

 

[zouave]

You need to change your various routines up or your body will become complacent. So I would vary with straight sets and pyramids, and other techniques. Just make sure that you are increasing your weight on both. Example: More weight same number of reps (straight sets), or even more weight and less reps (pyramid).

i've heard people call the former option pyramiding as well. i've always heard straight sets described as what he's doing right now. same weight, but declining reps due to fatigue. or same weight, with a weight that allows a set number of reps per set, until failure on the last set.

 

[zouave]

2 min. rest per set is better than most... but you could try lowering it to 45sec-1min.
up the weight each set, but you dont need to "pyramid" back down

i thought that for hypertrophy, 90 secs between sets was optimal?

 

[southpaw45]

I've also read(Mens Health) that 60 second rests between sets release more growth hormones. That can be pretty draining though.

 

[BigCracker]

I prefer to pyramid up. I want my brain to remember my heaviest lifts as my last set on power exercises like bench. I'll do straight sets of 8-10 for chest too, but that's usually on my 2nd exercise(incline bench) , Then I'll follow up with flys/crossovers,. etc.

 

[blacksabbath1987]

I prefer to pyramid up. I want my brain to remember my heaviest lifts as my last set on power exercises like bench. I'll do straight sets of 8-10 for chest too, but that's usually on my 2nd exercise(incline bench) , Then I'll follow up with flys/crossovers,. etc.

i agree with cracker/ always till failure!!! lift heavy all the time for mass. you will not get shit lifting light. you will be wasting your time and effort.

 

[coldgin]

I appreciate all the input, I'm revamping my routine next week. I just came off a 10 week cycle of sust and I'm going to shake it up until the next cycle.