reverse pyramid (kinda)

[R1balla]

instead of doing, lets say, 12-10-8....have any of you tried 2 warmups then 8-10-12?

 

[asooneyeonig]

warming up for what? high reps? high weight? high volume?

 

[R1balla]

ok, let me re explain:


lets say your normal routine consists of 3 exercises of 3 sets per exercise of 2 warmup sets then 3 working sets of 12,10,8

have any of you done 8,10,12 instead of 12,10,8

 

[asooneyeonig]

yep. kind of.

i have done 3-5, then 8-12, then 15+.

 

[R1balla]

do you notice any benefits from it vs start light and end heavy?

 

[asooneyeonig]

we may still be on the wrong page on the idea. starting light and ending heavy to me is a warm up then maxing out.

what i posted on those reps were to be as fresh as possible to hit the heaviest weights to provide maximal stimulus to the type I fibers. then i lower the weight and up the reps for some hypertrophy stimulation. then lower the weight even more to increase work capacity.

whether i saw a benefit i could not say as its been way too many years since i have done that type of thing. logically it just makes sense as a superior workout then hitting high reps and fatiguing then trying to hit low reps with a reduced work capacity.

 

[R1balla]

no im not referring to that. nevermind its all good

 

[bolt10]

Yes.

Are you referring to literally the Reverse Pyramid Training method like this: http://www.aworkoutroutine.com/pyramid-sets-vs-reverse-pyramid-training-vs-straight-sets/

I used a form of RPT earlier this year and like the idea quite a bit.

 

[R1balla]

exactly.

 

[JR.99]

I dot the I idea on a MD MAG on of brando curry workout it was with dropsets
Barbell curls
6x135
8x115
10x95
12x75
The only rest was dropping the weight my arms felt f@cken pump but it hurt like hell because it followed by
Lying cable curls
45 degree db curls
All drop sets it was only a 4 week program but I 1st 2nd week was cool but week 3 and 4 took a long a$$ time to recover

 

[JR.99]

Mybad I ment 115 6x then 95 8x

135 Sh!!t almost impresses my self

 

[R1balla]

i just really like the logic. makes more sense than traditional pyramid