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Reverse pyramid

Jsmith219

Jsmith219

New member
Hey guys was wondering if anyone reverse pyramids sets to get over a plateau. Been doing linear sets of 3x5 flat bench at 295lbs. My sets end up 5,3,3. In the past whenever I could do all the sets of 5 I would bump up the weight.

My thought was to do the first set above 295...like 305 and then the next two sets at 295 because if I could still get 3 for both those sets I would be moving more weight which hopefully would break the plateau. Any thoughts?
 
How have you been periodising your training? If you have been grinding away aiming for an extra rep here and there you would most likely benefit from a deload before working up to a new PR.
 
Devonkev said:
How have you been periodising your training? If you have been grinding away aiming for an extra rep here and there you would most likely benefit from a deload before working up to a new PR.
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I tend to agree. If you have been hitting the low reps hard for a bit, it may be time to take a few steps back to get some momentum going again.
Drop to say 75% of the #305 say maybe #225 for some easier sets of x5, then over a little time, build back up.
Are you trying to get to a PR single?
 
PaulBlack said:
I tend to agree. If you have been hitting the low reps hard for a bit, it may be time to take a few steps back to get some momentum going again.
Also, are you gaining a little BW along the way, how does your cals add up?
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Phat is an option mixing powerlifting heavy low rep and high rep hypertrophy. I love it. But even on my low rep day I don't lift anything I can't rep 5 times I tend to hurt myself
 
I feel that rest pauses or drop sets have always helped me. I also have taken a week where I do strictly all time under tension with lighter weight. I get very sore from this but it refreshes my mind muscle connection and has helped me get over the plateau when stuck whether it's strength or in my physique
 
I will say that I do not powerlifting and my work is for hypertrophy, but I have been doing DC training and I deal with heavy weights. What I have found is my best lift come from getting straight to the hard work, and not spending an excessive amount of time pyramiding up in my warm up. I know that your plan is probably stucture around more than one set and for me it's all about that one set, but I see a huge difference in doing the least amount of warmups possible before hitting my heaviest. I still warm-up so I don't get hurt but I'm not counting reps or following a structure. On bench for example I might do 135 x 10 or 20, 225 x 5 or 6, then just straight to 365 and do a full set to failure with rest pause, probably 10-12 reps total. My point is I won't bother hitting 285, 315 etc etc, and I won't do a massive amount of reps, just enough for me to feel ready and warmed up.
 
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