UnderGround Forums
 

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


9/11/12 6:10 PM
Ignore | Quote | Vote Down | Vote Up
UGCTT_Creepy'sMustache
24 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 6/29/11
Posts: 1159
 
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
Ignore | Quote | Vote Down | Vote Up
UGCTT_Creepy'sMustache
24 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 6/29/11
Posts: 1161
Ttt Phone Post
9/12/12 9:47 AM
Ignore | Quote | Vote Down | Vote Up
mkou
9 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Edited: 09/12/12 9:47 AM
Member Since: 7/20/09
Posts: 2580
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
Ignore | Quote | Vote Down | Vote Up
UGCTT_Creepy'sMustache
24 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 6/29/11
Posts: 1162
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
Ignore | Quote | Vote Down | Vote Up
LordSeano
184 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 6/5/02
Posts: 12912
Whats reverse pyramids? Start low rep heavy weight and then decrease weight whilst increasing reps?
9/12/12 5:17 PM
Ignore | Quote | Vote Down | Vote Up
UGCTT_Creepy'sMustache
24 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 6/29/11
Posts: 1163
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
Ignore | Quote | Vote Down | Vote Up
LordSeano
184 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 6/5/02
Posts: 12915
Isnt that the same as drop sets?
9/12/12 7:39 PM
Ignore | Quote | Vote Down | Vote Up
UGCTT_Creepy'sMustache
24 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 6/29/11
Posts: 1164
LordSeano - Isnt that the same as drop sets?
Yeah pretty much.lol. Phone Post
9/12/12 8:40 PM
Ignore | Quote | Vote Down | Vote Up
Eggbert
697 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 6/5/11
Posts: 2885
Are you doing a few warm up sets first? Phone Post
9/13/12 2:38 AM
Ignore | Quote | Vote Down | Vote Up
pcuzz
Send Private Message Add Comment To Profile

Member Since: 7/12/03
Posts: 1993
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
Ignore | Quote | Vote Down | Vote Up
SmasherSnu
22 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 2/2/06
Posts: 3271
Wouldn't that be more of a hypertrophy program than a strength building program?
9/13/12 10:13 PM
Ignore | Quote | Vote Down | Vote Up
UGCTT_Creepy'sMustache
24 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 6/29/11
Posts: 1167
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
Ignore | Quote | Vote Down | Vote Up
pcuzz
Send Private Message Add Comment To Profile

Member Since: 7/12/03
Posts: 1994
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
Ignore | Quote | Vote Down | Vote Up
pcuzz
Send Private Message Add Comment To Profile

Member Since: 7/12/03
Posts: 1995
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
Ignore | Quote | Vote Down | Vote Up
SmasherSnu
22 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 2/2/06
Posts: 3280
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
Ignore | Quote | Vote Down | Vote Up
SmasherSnu
22 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 2/2/06
Posts: 3281
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
Ignore | Quote | Vote Down | Vote Up
Chocolate Shatner
111 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 1/1/01
Posts: 31645
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
Ignore | Quote | Vote Down | Vote Up
Chocolate Shatner
111 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 1/1/01
Posts: 31648
third hook? I use Ultimate Submission vids, personally.
9/14/12 9:26 PM
Ignore | Quote | Vote Down | Vote Up
UGCTT_Creepy'sMustache
24 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 6/29/11
Posts: 1173
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 4:06 AM
Ignore | Quote | Vote Down | Vote Up
Easytarget
37 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 3/1/03
Posts: 3239
I am pretty sure it is straight from Beyond brawn, and of course before that.

That book recommends doing a 'pump' set after your last work set, and i think that is what RPT is. The leangains guy is a big fan of the book, and i first read about RPT there.
9/15/12 8:36 AM
Ignore | Quote | Vote Down | Vote Up
Chocolate Shatner
111 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 1/1/01
Posts: 31651
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.
9/15/12 7:32 PM
Ignore | Quote | Vote Down | Vote Up
Easytarget
37 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 3/1/03
Posts: 3240
Chocolate Shatner - 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.

Cant find my copy, but it is in there in the last chapters where he recommends doing a set after your work sets. But yes, it definitely isn't reflective of McRobert's basic philosophy at all.
9/16/12 6:33 PM
Ignore | Quote | Vote Down | Vote Up
returnOfDeMac
Send Private Message Add Comment To Profile

Member Since: 9/13/12
Posts: 1
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
Ignore | Quote | Vote Down | Vote Up
UGCTT_Creepy'sMustache
24 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 6/29/11
Posts: 1176
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
Ignore | Quote | Vote Down | Vote Up
pcuzz
Send Private Message Add Comment To Profile

Member Since: 7/12/03
Posts: 2024
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.

Reply Post

You must log in to post a reply. Click here to login.