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S&C UnderGround >> Anybody here do reverse pyramid lifting?

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9/11/12 6:10 PM
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UGCTT_Creepy'sMustache
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I just started it and I love it. I get a much harder/better workout in much shorter time using it.I use it for dl, bench, and squats. Phone Post
9/12/12 1:10 AM
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UGCTT_Creepy'sMustache
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Ttt Phone Post
9/12/12 9:47 AM
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mkou
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Edited: 09/12/12 9:47 AM
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I just do a few heavy sets per week. No need to pyramid it up / down as long as I'm gaining or even maintaining my current strength.

Did you pick it up from leangains?
9/12/12 4:39 PM
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UGCTT_Creepy'sMustache
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mkou - I just do a few heavy sets per week. No need to pyramid it up / down as long as I'm gaining or even maintaining my current strength.

Did you pick it up from leangains?
I heard about it from a friend and did some research on it. It seems like a great program. Phone Post
9/12/12 4:43 PM
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LordSeano
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Whats reverse pyramids? Start low rep heavy weight and then decrease weight whilst increasing reps?
9/12/12 5:17 PM
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UGCTT_Creepy'sMustache
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LordSeano - Whats reverse pyramids? Start low rep heavy weight and then decrease weight whilst increasing reps?
Yeah. Research it. It's much more effective. Phone Post
9/12/12 5:27 PM
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LordSeano
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Isnt that the same as drop sets?
9/12/12 7:39 PM
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UGCTT_Creepy'sMustache
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LordSeano - Isnt that the same as drop sets?
Yeah pretty much.lol. Phone Post
9/12/12 8:40 PM
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Eggbert
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Are you doing a few warm up sets first? Phone Post
9/13/12 2:38 AM
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pcuzz
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Thats all I do. 1x20 warmup. Put on the heaviest I can lift for 8-10 reps, next set drop 20lbs 8-10 reps and so on for 4 sets.
9/13/12 5:41 AM
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SmasherSnu
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Wouldn't that be more of a hypertrophy program than a strength building program?
9/13/12 10:13 PM
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UGCTT_Creepy'sMustache
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Fearless Winker -
SmasherSnu - Wouldn't that be more of a hypertrophy program than a strength building program?

  Correct so fuck that sheeeeeet


Power building is where its at, a perfect blend of size and strength increases
Yeah but it works for me because I don't want to put on too much size because I fight. I just want to gain strength. If you guys know better programs then i'm all ears. Seriously, i'm just experimenting with this right now so i'm open to other routines. Phone Post
9/13/12 10:46 PM
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pcuzz
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SmasherSnu - Wouldn't that be more of a hypertrophy program than a strength building program?

Not sure how you figure that. You lift the heavier weights when you are the strongest then as your muscles fatigue you lower the weight so you keep the reps up.

http://www.aworkoutroutine.com/pyramid-sets-vs-reverse-pyramid-training-vs-straight-sets/

9/13/12 10:49 PM
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pcuzz
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http://www.illpumpyouup.com/articles/constructing-your-sets-for-maximum-growth.htm


"Reverse Pyramid (heavy to light):
With this version, you start with your heaviest loads, then drop the weight while increasing the number of repetitions in each set. The benefit here is that you can handle your heaviest loads when your muscles are fresh, making it a better strength stimulus than the regular pyramid. Former pro bodybuilder Lee Labrada was a proponent of this type of training, believing that if you gave your all on your first set, you'd be just a hair weaker on successive sets if your rest intervals never quite allowed complete recuperation.

Some research has compared pyramid and reverse-pyramid schemes, and the latter have been shown to bring about greater increases in strength. The only downside is that starting with your heaviest loads can increase your chances of injury if you fail to warm up properly."


9/14/12 3:57 AM
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SmasherSnu
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pcuzz - http://www.illpumpyouup.com/articles/constructing-your-sets-for-maximum-growth.htm


"Reverse Pyramid (heavy to light):
With this version, you start with your heaviest loads, then drop the weight while increasing the number of repetitions in each set. The benefit here is that you can handle your heaviest loads when your muscles are fresh, making it a better strength stimulus than the regular pyramid. Former pro bodybuilder Lee Labrada was a proponent of this type of training, believing that if you gave your all on your first set, you'd be just a hair weaker on successive sets if your rest intervals never quite allowed complete recuperation.

Some research has compared pyramid and reverse-pyramid schemes, and the latter have been shown to bring about greater increases in strength. The only downside is that starting with your heaviest loads can increase your chances of injury if you fail to warm up properly."



Key words to look at here are "Bodybuilder". They lift for hypertrophy...Sure they may increase strenght more than a normal pyramid, but they arent gonna increase strength more than normal 5x5 or equivalent sets. Its an exercise built for hypertrophy.
9/14/12 3:58 AM
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SmasherSnu
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UGCTT_Creepy'sMustache - 
Fearless Winker -
SmasherSnu - Wouldn't that be more of a hypertrophy program than a strength building program?

  Correct so fuck that sheeeeeet


Power building is where its at, a perfect blend of size and strength increases
Yeah but it works for me because I don't want to put on too much size because I fight. I just want to gain strength. If you guys know better programs then i'm all ears. Seriously, i'm just experimenting with this right now so i'm open to other routines. Phone Post

Hypertrophy is size...and are you the guy with the uncle creepy tat?
9/14/12 5:20 AM
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Chocolate Shatner
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dude, you're using "www.illpumpyouup.com" as a source of legit training advice?

Next you're gonna say you look from grappling tips from www.MatBattle.com
9/14/12 5:04 PM
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Chocolate Shatner
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third hook? I use Ultimate Submission vids, personally.
9/14/12 9:26 PM
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UGCTT_Creepy'sMustache
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SmasherSnu -
UGCTT_Creepy'sMustache - 
Fearless Winker -
SmasherSnu - Wouldn't that be more of a hypertrophy program than a strength building program?

  Correct so fuck that sheeeeeet


Power building is where its at, a perfect blend of size and strength increases
Yeah but it works for me because I don't want to put on too much size because I fight. I just want to gain strength. If you guys know better programs then i'm all ears. Seriously, i'm just experimenting with this right now so i'm open to other routines. Phone Post

Hypertrophy is size...and are you the guy with the uncle creepy tat?
Um no.lol. Sorry I don't know a ton of lifting terms yet. I'm mainly lifting for strength gain and some size gains. Phone Post
9/15/12 8:36 AM
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Chocolate Shatner
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Actually, I own Beyond Brawn, and McRobert is a big fan of straight sets. His big thing is small gains on a week to week basis, not any sort of reverse pyramid scheme. In fact, this sort of "brutal training" as he calls it would be counter to his traditional stance.
9/16/12 6:33 PM
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returnOfDeMac
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I can see how this works because your muscles are working 100% from the start. I find that saving your heaviest set for the end just means you deliberately don't work your hardest so u can lift your heavy set at the end. Gonna try this tomorrow Phone Post
9/16/12 7:01 PM
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UGCTT_Creepy'sMustache
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returnOfDeMac - I can see how this works because your muscles are working 100% from the start. I find that saving your heaviest set for the end just means you deliberately don't work your hardest so u can lift your heavy set at the end. Gonna try this tomorrow Phone Post
Do it. It's great. Phone Post
9/20/12 6:45 PM
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pcuzz
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SmasherSnu - Wouldn't that be more of a hypertrophy program than a strength building program?

I doubt if there really is much difference unless you at elite levels of either. I have yet to see a Bodybuilder with huge muscles who wasnt very strong and vice versa.
9/21/12 5:51 AM
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SmasherSnu
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pcuzz - 
SmasherSnu - Wouldn't that be more of a hypertrophy program than a strength building program?

I doubt if there really is much difference unless you at elite levels of either. I have yet to see a Bodybuilder with huge muscles who wasnt very strong and vice versa.

Thats the opposite of truth. There are random exceptions to every rule, but most bodybuilders are week (relatively) and power lifters/strength guys are usually pudgy. As far as bodybuilders, the only super strong ones I can think of are Coleman and Branch Warren, and Powerlifters/strongman, the only ripped ones I can think of is Pudz.
9/21/12 9:58 AM
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jeremy hamilton
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SmasherSnu - 
pcuzz - 
SmasherSnu - Wouldn't that be more of a hypertrophy program than a strength building program?

I doubt if there really is much difference unless you at elite levels of either. I have yet to see a Bodybuilder with huge muscles who wasnt very strong and vice versa.

Thats the opposite of truth. There are random exceptions to every rule, but most bodybuilders are week (relatively) and power lifters/strength guys are usually pudgy. As far as bodybuilders, the only super strong ones I can think of are Coleman and Branch Warren, and Powerlifters/strongman, the only ripped ones I can think of is Pudz.

That is not really true for Powerlifters.

Go to an elite meet and I would say that 90% of the lifters are about 10% BF or under. The only fat ones are some of the heavies and super heavies. 242s and under are all lean and solid.

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