Pyramid Training Vs Straight Sets 

Great way to do it. Kinda like a top set + back off but with an over warm up too. Nice.

Totally agree. In certain situations this can be beneficial, if you're old and more beat up for example.

Sweet 👍

Sure man. Stick with it till it stops working 👍

Thank you 🙂

Early to rise! Good work

I'm not sure science has an opinion on pyramids specifically. What were you referring to here? Good to hear your experience.

@@Fazlifts I think he might be saying science usually doesn't endorse pyramid sets because it can cause a pre-fatigue type stimulus from the high rep sets before you get to your top set. I think a lot of the science guys don't actually train so they don't understand that even if pyramids pre-fatigue a muscle, the top set can be high exertion and still stress the targetted muscle without the heaviest weight. Can help joints and keep someone away from injury.

@@XTheSpartanX7 yeah I agree that type of training can work very well, and it's all about the hard work at the end of the day. However science whole heartedly supports this, in fact I interviewed Dr James Steele who essentially said that the effort of that final set to failure is highly stimulative and if you do multiple sets prior to that point it simply acts as a prefatigue to that final set or even final reps (in a high rep set). So the science very much supports what you're saying, and what I'm agreeing with. Which is why I was curious as to what he actually meant with "science says they're less optimal" - Like what scientific studies has he seen on this? I'm not aware of any. Science whole heartedly supports intensity of effort.

@@Fazlifts thank you for clarifying. I’m glad someone who has been in the iron game for a while is also using science to backup their claims.

Yep reverse pyramid is a good topic!

When I first started lifting I always did reverse pyramid. I still think it makes the most sense, but to save time I just do regular ole pyramid now to eliminate warm up time. I’m complacent now and not so desperate for fast progress anywho these days

Great way to do things! Warm ups are more extensive as you've noted by that's ok

Great way to do it

Very similar to me!

Yes the way I do it is to match your current weight to the pyramid so you don't lose any steam. So if you're doing 100 for 8s then arrange your pyramid so you're at around 100 near to 8.

Purchase The Wizard from my store and run that.

Muscle building is a very forgiving endeavour Dean, so as long as you're progressing over time it's fine. However as a general rule I want to see a warm up that leaves you fully ready to lift, without overly tiring you out.

As long as you're focused on progression it's good 👍

Thanks!

Warm ups are always recommend from a safety stand point. You won't do any reps if you're injured!

i used to have that kind of problem when i was doing too much "grinders" couldn't even sleep anymore. if i do more that 2 compound movements per session (like in a upper/lower split), i have to keep at least 1 rep in reserve. if you are like me, you could try avoiding grinders and move to a "bro split" to do less heavy exercises per session. (i personnally do pec-bis legs shoulder-tris back) hope that helps

It's definitely not age Sam, i'm 40 :) We've still got many good lifting years ahead. The calorie surplus will contribute, so this is the cue to reduce volume a little. You may not fit into the 10-20 sets per muscle group per week 'stereotype' and need less and that's fine.

@@Fazlifts I’ll try dropping a bit of volume and see what happens. Cheers buddy

Yeah that's certainly a unique approach. I guess what comes to mind is that when I'm training for example, let's say I do a hard set of Bench at say 100kg for 12 for example. Well if I stick to the same weight the very next set there's no way I'm getting 11, I'll likely get 9 or maybe 8 depending on how hard I work that first set. The fatigue that I generate from set to set, means I'm dropping reps even if I stick to the same weight. You've created a system where you drop only 1 rep while adding 5lbs. That brings up a huge red flag about your training intensity.

@@Fazlifts I should’ve said earlier I’ve been training 35 years now . 49 years old started 14 . Always training high intensity low volume up til now . This 7 sets per excercise is nothing new as far a volume . I’m sure you’ve heard of triangle pyramid scheme (7 sets) theme there is 8x8 I leave 1-3 reps in tank each set and gets me sore like when I was young again . Been doing for a month and making gains in strength and arm size . Most pyramids drop 2 or more reps per set but add more than 5 pounds per set . My approach I shared becuase I can’t believe nobody else has done it this way . Only difference from regular pyramid is I add less weight and but only drop one rep . Here’s an example say incline bar bell press 200x 10 205x 9 210x 8 215x7 220x 6 225x 5 230x4 I’m recovering plus getting sore AF . I only do 2 excercises per body part however that’s total 14 sets Thanks for taking the time to reply by the way Cheers

I explain the problem in detail in this video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QQ2mW2z3c60.html

@@Fazlifts I agree with some of your video however I don’t aim to go to failure anymore like I said 1-3 from failure becuase did go to failure for decades only this last year I’ve been doing volume training and high volume you can’t go failure for all sets unless want to fry the CNS . My experience with failure was this when I trained high intensity for example I wouldn’t let the spitter touch the bar unless it was coming back down on me in bench for example and if I came to stop during the rep . Also forced rep or two following that . If all your reps are same speed right up to the last one then your not going to failure either . There’s lots of signals to tell you if your going to failure . Back in the day my chest only needed 7 total sets once a week incline press 3 , flat or low incline press 2 , dips 2 and back would’ve been pull 3 Pull 3 row 2 next time row 3 row 3 pull 2 . Like I said my friend 35 years training here . Plus it should be obvious that my pyramid im going to come up short on reps on some sets . The 10,9,8,7,6,5.4 often looks like this 10 9 8 6 6 44 and stuff like that . One thing I wish I knew when I was younger was that failure is not always necessary for growth . Progressive overload is the determinant factor always progressive overload . Not failure . How do you know your raining hard enough ? Simple are you growing ? Domes ? Know your body . I certainly grew from 118 pounds to 220 over the years on my 5 ft 6 frame . 12 inche arms cold to 18 inches , 19 ten years ago before my heart attack . 50 inch chest today 54 before heart attack 40 years old . I’m expecting my arms to go back to 19 hopefully I know since I stopped the low volume that my body was too used to from decades and high intensity failure my joints and CNS can’t take so much anymore and plateaued on. Now this high volume I’m doing is a shock so my arms hVe started growing again .

🍻👌

Yeah I'm back to pyramid sets at the moment and every set is to technical failure.

​@@Fazliftshow about reverse pyramid wich is better vs pyramid set