Reverse Pyramid

[powerrack]

Hey guys, I was just wondering how many of you sort of do a reverse pyramid in your training routine. Right now I have been using it with a lot of success.

Example of my last workout chest/tris

Incline Barbell Press warm-ups then 1set*5reps, 1set*8reps, 1set*12reps
Close Grip Floor Press same scheme as incline bar press
Dips 1set*8reps, 1set *12reps
Incline DB Flyes 1set*10reps plus a drop set

My frequency is only once every 5-7 days but this seems to be working, anyone else do similar?

 

[Chrysler]

I never really pyramid up. Everything before my first set is to warm-up the muscles and central nervous system. Then, I usually only do one set, but if I do more than one I pyramid down either with drop sets or to finish up with with like a 20 rep set. With squats, however, I'll warm up and then pyramid down because I'm stronger in every set this way. Honestly I never understood pyramiding up because you just become weaker by the time you get to your last heaviest set where the real growth happens.

 

[powerrack]

I also don't pyramid up, I think it's a waste of time, I do however do low rep warm up sets pretty quick to get ready for working weight. Usually I only do warm ups on my first movement in the workout.

 

[hellraiser27]

up and down

Really doesnt make sense to lift heavy with low reps first set then go down.

Try going up then down.

12 10 8 10 12 or something like that

 

[powerrack]

Really doesnt make sense to lift heavy with low reps first set then go down.

Try going up then down.

12 10 8 10 12 or something like that

Sorry, maybe I didn't explain what I meant properly.

I don't believe in that really, for example when I'm doing my squat workout if I'm going to go heavy I usually use 455 for my working sets, I'd warm up like this:

135*12, 225*8,315*5,405*3,then 455 for whatever reps I got planned.

 

[Regas]

actually it makes sense. try it.
i use it sometimes (not the real pyramid, but kinda x8 x8 x8 x15 way or so), but one thing i've noticed. lets say you can do 100 x 6. if you do it this way 100x6 80x10 the second set would feel much lighter than if you did it 80x10 100x6 way. I'm talking about 80x10 set it's just something that your body and mind expects another 100 and when it gets 80 its just so light dunno if I explained it so you can understand what im talking about sorry for my poor english

 

[MrPump]

I generally will do the reverse for a few months each year.

I personally love hitting the bigger weight in the beginning of my workout. I am fresher, can lift more, and put more strain in my muscle groups.

I usually go 5 5 10 12 to finish off...

Then a 6-8 weeks later, I switch it up....