Group: Strength & Powerlifting

Created: 2012/01/01, Members: 39, Messages: 16459

Discuss the topic of Power lifting, Strength training and Strong Man training!

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Everyone's take on Pyramid lifting

ChYesman
ChYesman
Posts: 12
Joined: 2008/06/29
United States
2008/10/15, 01:47 AM
I just wanted to know what everyone thinks about pyramid lifting. I've only been lifting for about 5 years but I swear by it and it's helped me gain size and strength immensely.

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Josh Morris
2008/10/20, 11:35 AM
it's a technique..yet another tool in your training...it's fine technique to warm up while building to a working set...
Tinnuk
Tinnuk
Posts: 291
Joined: 2005/12/19
Canada
2008/10/22, 08:56 PM
Personally, I think that it generates needless fatigue before the set(s) that really count.
lcmbaseball
lcmbaseball
Posts: 2
Joined: 2008/10/22
United States
2008/10/22, 10:43 PM
Personally, I think that is helps you warm up for the bigger wieght. (Depending on how many sets your doing of course)
bigandrew
bigandrew
Posts: 5,146
Joined: 2002/10/21
United States
2008/10/24, 03:55 PM
so I just jump to 275-300 for my working sets?

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Quoting from Tinnuk:

Personally, I think that it generates needless fatigue before the set(s) that really count.
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"

SFGiantsMVP
SFGiantsMVP
Posts: 1,533
Joined: 2005/12/04
United States
2008/10/24, 05:49 PM
I call it ramping the weight and it works great for gains and weight loss.

For weight loss when I started off years ago I ramped down using sets of 15 and the weight got lower with each set.

Today and for the longest time I ramp up to my max lift.

I use a 5 x max for Bench, Squat, Overhead Presses and Back Rows and a 3 x max on deadlifts.

So it would go like this.

Deadlifts

5 x 200
5 x 240
3 x 280
3 x 320

I just changed this up be cause I got stuck for to long on 310 x 5.

I was going for max every week x 5 on all sets and now I speed work for 5 weeks and on the 6th I'll max for 3 and with this I shall start moving the weight up again.

Squat

5 x 210
5 x 265
5 x 315
5 x 370
5 x 420

Will do as I did for deadlifts when the time calls for it!

Bench

5 x 125
5 x 155
5 x 185
5 x 215
5 x 245

Will do as I did for deadlifts when the time calls for it!

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Knock-Um Down & Keep-Um Down!
Tinnuk
Tinnuk
Posts: 291
Joined: 2005/12/19
Canada
2008/10/25, 12:19 AM
The pyramid templates that I've seen have around 8 or so sets before the working set; ramping is a much better idea in my opinion.

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Quoting from bigandrew:

so I just jump to 275-300 for my working sets?


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bigandrew
bigandrew
Posts: 5,146
Joined: 2002/10/21
United States
2008/10/28, 10:36 AM
ok...not all sets are stressing to the body?

here's my pyrmid/warm up method
45/20
95/12
135/6
185/5
225/3
275/2
depending on if I get in a shirt or stay raw would depend on where I go from here. Thats 6 warm up sets...
My coach who bench 450+ raw would
275/3
315/3
365/1-2
405 work sets


Doesn't hurt us any?



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Quoting from Tinnuk:

The pyramid templates that I've seen have around 8 or so sets before the working set; ramping is a much better idea in my opinion.


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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"

Tinnuk
Tinnuk
Posts: 291
Joined: 2005/12/19
Canada
2008/10/30, 02:29 PM
You're asking me? Well, no; not all the sets would be stressing the body necessarily, but it's far more likely to generate premature fatigue that a ramp is. Even if it wasn't doing so at all, it just seems a bit superfluous to me.

Your coach's method was something to the effect of a ramp.

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Quoting from bigandrew:

ok...not all sets are stressing to the body?

here's my pyrmid/warm up method
45/20
95/12
135/6
185/5
225/3
275/2
depending on if I get in a shirt or stay raw would depend on where I go from here. Thats 6 warm up sets...
My coach who bench 450+ raw would
275/3
315/3
365/1-2
405 work sets


Doesn't hurt us any?




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