REVERSE PYRMAMID Training?
- 05-27-2008, 10:58 PM
- 05-28-2008, 01:54 AM
Id imagine switching to anything for a while would help.
- 05-28-2008, 02:06 AM
Try using the same weight. That seems to help me. Doing more sets with a medium weight.
A reverse pyramid isnt a bad idea. Just be careful, if your not warmed up, doing your max first might strain something
05-28-2008, 09:29 PM
05-28-2008, 10:40 PM
- 5'9" 175 lbs.
- Join Date
- Dec 2007
- Rep Power
- Lv. Percent
Drop sets are a good way to change everything up. Like futurepilot said, make sure you do at least 1 or 2 warmup sets.
For example, on Incline DB press I do 20s and 40s for warmup then start with 85s and work down to 60s.
"I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
05-28-2008, 11:02 PM
05-29-2008, 10:41 AM
Change up your split if you want to see growth again
If your doing 3x a week TTB then switch it up to possibly 5x a week concentrating on a single BP
05-29-2008, 05:26 PM
05-29-2008, 05:48 PM
6days a week is intense especially if you already have a hectic schedule.
Why not look into something like HST and do 3days a week?
When I switched from a single BP/day routine to full body HST I was honestly amazed at how quickly my body was changing. Im 26 and dont need to bench 400lbs or dead 450+, i'd rather have some nice size and get lean
06-06-2008, 02:48 PM
JDF... you mind posting your workout example? I would love to see it.
06-06-2008, 02:57 PM
- 5'10" 235 lbs.
- Join Date
- Sep 2007
- Rep Power
- Lv. Percent
If you like doing pyramids, try wave loading. You do sets of 7>5>3>7>5>3
For example a typical bench may look like:
145x7 155x5 165x3 155x7 165x5 175x3 You keep going until you can't get your rep count with a certain weight.
Muscle Pharm Rep
06-06-2008, 04:35 PM
Squat - 2 WU sets and 1 working
SLDL - 1 WU and 1 working
Flat bench - 2 WU and 1 working
Dips - 1 WU and 1 working
Pull ups - 1 WU and 1 working
Bent over rows - 1 or 2 working ( depending on weight ) and 1 working
DB shrugs - 1 working
Hammer curls - 1 working
Calf raises - 1 WU and 1 working
This set up is 15-10-6-3-SD
Google HST and you can find more info on what its all about, im at work and behind on things right now or i'd go into more detail
06-08-2008, 10:52 PM
JDF... "This set up is 15-10-6-3-SD"
With this, I am confused. I thought you said one working set... the above looks like you use drop sets - and if so - do you increase weight on those drop sets?
06-09-2008, 09:06 AM
HST is broken up by 2 week mesocycles
15 reps for 2 weeks
10 reps for 2 weeks
6 reps for 2 weeks
3 reps for 2 weeks
Its based on a couple of different principles the main one being progressive resistance. The body doesnt need to lift its max everytime to grow it simply needs to lift heavier and heavier weight, example:
15 Rep Mesocycle or 15 reps of each exercise
Squats ( W/O #1 ) - 100lbs
Squats ( W/O #2 ) - 110lbs
Squats ( W/O #3 ) - 120lbs
Squats ( W/O #4 ) - 130lbs
Squats ( W/O #5 ) - 140lbs
Squats ( W/O #6 ) - 150lbs
W/O #6 should be your 15rep max and will be the last W/O of the mesocycle.
There are better explainations on the actual HST website which I suggest you go over and read.
I really enjoy the total body W/Os and it frees up a lot of other time outside of the gym, + the full body pumps are insane and I look insanely big by the time I finish
06-09-2008, 09:53 AM
This is good advice, try 3 sets of 8-12 reps @ 70-80% of your 1RM. Keep the rest around 1 minute between sets.Try using the same weight. That seems to help me. Doing more sets with a medium weight.
IMPORTANTLY: If you're working out the same bodypart multiple times in a week, try a few times in the week to continue to lift the weight at the same max intensity as before.
Ex: If you're pyramiding up to 100lb dumbbells on db press for a set of 6, then starting now you can go ahead and get warmed up then knock out a set of 6 with the 100 lb dumbbells, and for the next 3 sets shoot for 8-12 reps with the 70-80 lb dumbbells.
If you're used to pyramiding up to the 100 lb dumbbells for sets of 6, then you switch to lower weight but higher rep routine, ultimately you will lose some strength. If this is the case then the next time you get back to a pyramid routine and try the 100s, you won't be able to get as many reps as before. Remember that the most "unforgiving" element of training is your intensity. Go ahead and knock out the first set at your current training intensity, just to preserve your hard fought strength. Once that set is out of the way you can feel free to experiment however you wish: whether it is a reverse pyramid or same weight for multiple sets (aka static load).
Now, conversely, you may be in an overtraining rut. Consider taking off a week or two off if an honest self evaluation says you're overdoing it.
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