The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: rep pyramid

  1. #1
    ryhypnol posterchild Qea's Avatar
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    rep pyramid

    Which is better for hypertrophy?

    pyramiding up (increasing reps)

    or pyramiding down repetitions within a certain exercise?

    Is there any physiological reasoning behind it?

    I was thinking pyramiding down the reps is better because it allows u to prepare the muscle for the final heavy set, but from reading the forums, i saw many people doing the opposite because it allows them to train heavy when energy reserves is higher.

    please advice!
    Last edited by Qea; 02-12-2002 at 09:52 AM.
    Don't eat the yellow snow

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  3. #2
    MulletII - AKA Ninja Boner Gyno Rhino's Avatar
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    Try them both out. There's alot of people that will tell you one way or another, but it all comes down to what works best for you. I've found that moving up in reps (heaviest set first) works best for me.
    Founding Member and CEO of the FFFA

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    Resident Ninja Demon (with a pet Radioactive Sloth) and SchlonkeyMaster of WBB!

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  4. #3
    Wannabebig Member
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    Ditto
    "It ain't about winning the race, it's about looking good when you finish"---Me

  5. #4
    Magically delicious Shane's Avatar
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    Same here.
    "you are like my yoda." - chops

    "you are not like yoda at all!" - chops

    "shh...I'm only gay for pay" - ECTX

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  6. #5
    King Nothing ericg's Avatar
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    Gyno:

    haha seems like I am following you around

    Anyways....I was wondering since you pyramid up (heavy set first), what do you do for a warmup (if any) prior to the heavy set??
    Current Stats --------------- Training Goals: Improve athletic conditioning.
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  7. #6
    MulletII - AKA Ninja Boner Gyno Rhino's Avatar
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    I would do a fairly extensive warmup, but nothing exhausting. For instance, let's say I'm squatting with 365 for my first set of 6 reps. Here's the warmup I used:

    135x7/225x5/275x3/315x1

    Or on bench, working with 250x6:

    45x7/135x5/185x3/225x1

    It shouldn't tax you at all. Just get your body used to the movement and holding a fairly heavy weight.
    Founding Member and CEO of the FFFA

    "All that matters is beauty on the inside! Outside beauty doesn't matter!"
    ~This is something ugly people say to feel better about themselves...

    "Strength and size don't matter! It's not fair to judge training knowledge based on strength and size!"
    ~This is something wussy people say to feel better about themselves...

    Pearls of Wisdom...


    Resident Ninja Demon (with a pet Radioactive Sloth) and SchlonkeyMaster of WBB!

    Rock is my 'Big Viking Brother', and not in a homo-esque way.

    And no COLON jokes, bastards!

  8. #7
    ryhypnol posterchild Qea's Avatar
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    I thought pyramiding is to help u prepare for your heavy (working) set, no?

    So what would the point be if you continued to do lighter sets after your heavy one?
    Last edited by Qea; 02-12-2002 at 11:04 AM.
    Don't eat the yellow snow

  9. #8
    MulletII - AKA Ninja Boner Gyno Rhino's Avatar
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    To beat the muscles into oblivion.
    Founding Member and CEO of the FFFA

    "All that matters is beauty on the inside! Outside beauty doesn't matter!"
    ~This is something ugly people say to feel better about themselves...

    "Strength and size don't matter! It's not fair to judge training knowledge based on strength and size!"
    ~This is something wussy people say to feel better about themselves...

    Pearls of Wisdom...


    Resident Ninja Demon (with a pet Radioactive Sloth) and SchlonkeyMaster of WBB!

    Rock is my 'Big Viking Brother', and not in a homo-esque way.

    And no COLON jokes, bastards!

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