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Thread: pyramiding for strength?

  1. #1
    Senior Member
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    pyramiding for strength?

    I can't remember whether it's ascending or descending pyraminding for strength gains.

    ascending -heavy weight low reps then decrease weight and increase reps.
    descending - low weight high reps then increase weight and decrease reps.

    Thaks.

  2. #2
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by Gilles1975 View Post
    I can't remember whether it's ascending or descending pyraminding for strength gains.

    ascending -heavy weight low reps then decrease weight and increase reps.
    descending - low weight high reps then increase weight and decrease reps.

    Thaks.
    I would go with the 'ascending' option if you are looking for strength gains. What I typically do is a series of progressive low volume warmups and then a max-effort heavy set followed by 1-2 lighter sets.

    Some programs such as the 5-3-1 (popular strength program) also follow a similar protocol with lower intensity working sets building up to a 1-5 RM, followed by accessory work.
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  3. #3
    Wannabebig Member
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    I always though pyramiding meant (and what usually is done)
    ie. doing 135 lbs X 12, 225 lbs x 10, 315 lbs x 8, 405 lbs x 6.

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