Straight sets VS pyramid sets

[svenrpb]

Came across this video on instagram. Basically saying it doesn´t matter for muscle growth as long as you train hard.

What style do you prefer? I find the older I get(32 now, old fuck) I tend to lean more on pyramiding sets up to get everything nice and warm. Before I used to do the reverse pyramid, so WU and then go allout. I started noticing a lot more pains with that.

Jeff Nippard on Instagram: "Straight sets vs pyramid sets 👁️⃤"

113K likes, 469 comments - jeffnippard on May 29, 2024: "Straight sets vs pyramid sets 👁️⃤". reverse pyramid sets, pyramid sets, straight sets, strength, thigh schools

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[cage99]

I’m closing in on 50, so I HAVE to warm up throughly before hitting my working sets. I’ve always used straight sets with the same weight with a targeted goal of reps. If I get 4 sets of 10-12 reps then I’ll increase the weight by 5-10lbs.

This may be boring to some, but it’s easy to track progress. If it’s not broke don’t fix it!

If I’m struggling to get my 10-12 reps in my straight sets I also will use rest pause to try and reach my targeted reps.

Cage

 

[buck]

In my early years i did straight sets and grew. Then did half pyramids, full pyramids, reverse pyramids, volume, high intensity and the list goes on and they all worked to a point. I find consistently challenging yourself for more or better is the key. What a person likes to do is what they will apply themselves better at. I have been dealing with injuries since the 70's. Volume with lower weights in progression is what i do these days but that can always change!

 

[madg]

I’m closing in on 50, so I HAVE to warm up throughly before hitting my working sets. I’ve always used straight sets with the same weight with a targeted goal of reps. If I get 4 sets of 10-12 reps then I’ll increase the weight by 5-10lbs.

This may be boring to some, but it’s easy to track progress. If it’s not broke don’t fix it!

If I’m struggling to get my 10-12 reps in my straight sets I also will use rest pause to try and reach my targeted reps.

Cage

I do exact this but 5x 12

When can do all sets increase weight

I learned from padilla

 

[Josefein421]

What does pyramiding sets have to do with warming up? Just do more warm ups before your heaviest set. Warm ups, feeder sets, whatever are all important and effective. But “pyramiding” just takes energy away from work sets and accomplishes nothing. Junk volume.

 

[dimethyl11]

I’m closing in on 50, so I HAVE to warm up throughly before hitting my working sets. I’ve always used straight sets with the same weight with a targeted goal of reps. If I get 4 sets of 10-12 reps then I’ll increase the weight by 5-10lbs.

This may be boring to some, but it’s easy to track progress. If it’s not broke don’t fix it!

If I’m struggling to get my 10-12 reps in my straight sets I also will use rest pause to try and reach my targeted reps.

Cage

Bold is my approach 3-4 sets of 8-12 using RP’s to stay in that range when needed

 

[nothuman]

No significant differences according to the literature. Do whichever feels best for you.

 

[control]

Anything but super sets

 

[hawkmoon]

Almost 55 and I train DC style with personal accomodations for age and injury prevention.

Typical compound exercise:
- First set 15 reps
- Second set 8 reps
- Third set 6 reps
- Fourth set 4 reps
- Working set failure at 10 reps, rp x 2 for 12-15 reps

"Warmup" sets are tuned for load acclimation and not inducing excessive fatigue.

I do not have the endurance for high volume training and it doesn't give me comparable results anyway

 

[AllOkJumpmaster]

Fortitude

 

[j2048b]

When i was younger pyramid sets where the bee’s knee’s…. I loved them… 15,12,10,8,6,4,2 1-3 sets depending on lift i was doing… believe it or not before i knew it i was benching 225 for 10-12 reps before i knew it… usually if i have a certain amount of down time away from lifting thats how i restart it all… i like pyramid sets… straight sets are nice and yes boring… i feel u see less progression of the weights

U could always start a pyramid set and get to a certain weight and keep doing them and incorporate straight sets… ?

 

[hevi-head]

Almost 55 and I train DC style with personal accomodations for age and injury prevention.

Typical compound exercise:
- First set 15 reps
- Second set 8 reps
- Third set 6 reps
- Fourth set 4 reps
- Working set failure at 10 reps, rp x 2 for 12-15 reps

"Warmup" sets are tuned for load acclimation and not inducing excessive fatigue.

I do not have the endurance for high volume training and it doesn't give me comparable results anyway

What is your rest time between sets?

 

[hawkmoon]

What is your rest time between sets?

About one minute.
Could be shorter for arms and shoulders, longer for legs and back, never more than 90-120s.

 

[st114]

I use both. Heavier compound movements I’ll pyramid up to a Top set. Accessory and isolation movements I’ll do various straight sets ranges.. 5x10, 8x8, 6x6. I also like doing things like 15reps, 12, 10, max reps with the same weight. All tools in the tool box.
I do think for big movements like Squats or Bench pyramids are the way to go

 

[graybass]

I always remember what one of my early mentors said. He told me pyramids were the best way to make progress because every set was a warmup for the next heavier one.

 

[svenrpb]

Almost 55 and I train DC style with personal accomodations for age and injury prevention.

Typical compound exercise:
- First set 15 reps
- Second set 8 reps
- Third set 6 reps
- Fourth set 4 reps
- Working set failure at 10 reps, rp x 2 for 12-15 reps

"Warmup" sets are tuned for load acclimation and not inducing excessive fatigue.

I do not have the endurance for high volume training and it doesn't give me comparable results anyway

Btw, do you count your warm-up sets(so first to fourth) also in your total volume? When I look at that the only working set is the last one as you said as well. I remember for chest for example you do 2 exercises right? So that would be only two working(RP) sets total without the warm-up sets?

 

[dimethyl11]

Btw, do you count your warm-up sets(so first to fourth) also in your total volume? When I look at that the only working set is the last one as you said as well. I remember for chest for example you do 2 exercises right? So that would be only two working(RP) sets total without the warm-up sets?

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[hawkmoon]

Btw, do you count your warm-up sets(so first to fourth) also in your total volume? When I look at that the only working set is the last one as you said as well. I remember for chest for example you do 2 exercises right? So that would be only two working(RP) sets total without the warm-up sets?

I "count" them all as volume as far as stimulus required overall to induce muscle growth, but only the working sets matter. As such my "effective volume" might be much lower than others. Only those last sets get logged.
IMHO the 10-20 sets per week often quoted in research is including low effort sets (low effort for people on PM).