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2005/10/31, 05:38 AM
Alright, I've been working out for around 4 weeks now and then gains are very noticeable and I'm loosing fat faster then I gained it, my workout consists of 4 sets with the first one being a warm up set with 20-16 reps and until now I've been always using the "regular" pyramid meaning I start with a light weight and I add to it after each set so I usually fail in the last rep of the last set. I haven't seen anyone in the gym do it that way and they just put on the heaviest weight they can and do 4-5 reps and their other arm waving around their back moving all around and they are screaming and I know thats VERY wrong but should I do a "reverse pyramid" meaning I start with the heaviest and then take weight off in order to complete each set?
I'll demonstrate with todays workout:
Machine incline press:
Set rep weight (each side)
1 20 5kg
2 15 10kg
3 12 12.5kg
4 9 out of 10 15kg
or should it be something more in the line of:
Set rep weight
1 20 5kg
2 16 15kg
3 12 12.5kg
4 10 10kg
Thanks guys.
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2005/10/31, 05:57 AM
The most common is the reg pyramid, meaning you add weight as you go. However you can do the other as well it is a matter of what you want to do. I do the reverse once in awhile as a change up. You usually make the greats gains using a standard method. Good luck!
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Less Talk, More Chalk!
7707mutt@freetrainers.com
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2005/10/31, 12:51 PM
Thanks
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2005/11/01, 10:24 AM
I do not want to gain size but instead I want a leaner muscular look, should I also use the pyramid method or should I just go with same number of reps and same amounts of weights all the way?
Thanks..
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Quoting from 7707mutt:
The most common is the reg pyramid, meaning you add weight as you go. However you can do the other as well it is a matter of what you want to do. I do the reverse once in awhile as a change up. You usually make the greats gains using a standard method. Good luck!
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2005/11/02, 04:58 PM
The pyramid works great for building strength. I achieved lean muscle mass by mixing it up. The body gets use to everything, so change is good. Also cardio and diet are just as important to achieve your goal. I do my whole body in four days consecutive, 30-45 minutes of cardio and eat every three or so hours. Repeat and take Sundays off.
A good rule for weight training is no more then 12 reps and no less then 8 reps. That keeps my muscles growing and changing.
Keep training--see you in the gym
Dendy
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