I do think there are some strength gains to be made tho. You have to lift heavy to get stronger. I generally start with a warm up set, then a heavy set of about 4-5 reps, then 2 sets in the 8-10 rep range. It combines the neuro stimulus needed for strength increase aswell as having sufficient volume for hypertrophy
Yeah I find that when I jump 5lbs on some lifts, I can't complete the whole 8 rep starting. For example I'll do 25lbs lateral raises for 12x4. But then when I jump to 30lbs I can't finish the 8th rep on the last set.
I’ve found a similar method stimulates the most growth in myself. I start with the heaviest amount I can do, go nearly or to failure, drop it to a lower increment immediately or within about 30 seconds, repeat until it’s a weight that isn’t heavy enough for me to fail on. It saves a ton of time in my sets with my busy schedule, has gotten me plenty of volume-related PRs, and allows me to feel high levels of exertion for way longer than I otherwise could with just one weight increment.
The universe where science is never wrong and you’re a meathead if you attempt to explain how that can’t be applied practically for an extended period of time. Could you do it? Sure! Just make sure it’s your first exercise, because you won’t have anything in the tank for anything else.
@@Mechanicallifts pov: you never actually hit a 1rm, seriously any powerlifter will tell you that 6 reps at 90% 1rm is an oxymoron and at that point its more like 80%
@@Mechanicallifts Dude, I can see you never hit a gym. At 90% you can probably do 2 or - on a magic day - 3 reps. Forget about 4 and don't even think of more...
Same here. I train both sides of the pyramid, and have been getting in some great workouts lately. I like hitting a different weight every set and changing the reps accordingly. After 50 years of lifting, variety has become increasingly important
Pyramids offer no benefit - this means they're just as good as straight sets. This makes sense because the efficacy of a set isn't determined by the rep range, but by the proximity to failure. If every set is done with a different weight, but every set is 1 to 2, RIR, you're golden.
I am actually fascinated with this topic as it is my primary training method. I do the ascending pyramid (Cresent pyramid) and I have to tell you guys, I have gotten some serious gains from it and it works. Provided you keep notes and track that your training volume is always increasing. And combined with the right supplementation, I can tell you from experience that it actually works for maximal gains. 💪😁❤
I feel like you are overlooking a point. In the video it says there is no significante difference from normal sets. Getting progress either way therefore. its just that the "math" for the sets is not needed for maximal gains. My takeaway from the video is that pyramids arent that helpful for more volume but in the end its a matter of preference.
I use pyramids to warm up to a top set while leaving reps in reserve, hit failure on the top set and essentially do drop sets to failure all the way down. Most of my volume will end up being multiple sets of 1 step down from the top set, until set to set volume starts to drop. I've liked the results for bench pressing with this so far. Most of my volume is still where it's should be, it lets me test new PRs regularly and I can go beyond failure relative to normal sets.
But some people say you must let go of 12 reps and get less reps with higher weights? I have been doing this piramid stuff without even knowing it was a thing, lol!
I feel like the conclusion in this video is a non sequitur. Anything that makes training more interesting and more fun is a MASSIVE win to me, because it means more expected training volume simply by virtue of me being more interested in training. That's obviously very subjective and will vary from person to person, but if you're someone who thrives on variety and challenges, these could take sessions from boring and samey to really fun, and in the long run that *will* net out in more gains. Also, some of us love math. Literally before you even went into examples, I was already thinking about how I bet you could find configurations of pyramids that might actually net you more volume in a single session, and how easy it would be to find them. I think I'm gonna try it, if only because optimizing things is fun for me, and will engage me with my training even further!
Pyramids are great for calisthenics. I do 1 pull up, 2 push ups, 3 squats, minimal rest, then 2 pull ups, 4 push ups, 6 squats, then 3-6-9, 4-8-12, etc. All with minimal rest until I hit failure on a set. Thek back down we go. I can usually hit about 50 pull ups, 100 push ups, and 150 squats in about 20 minutes, not to mention the cardio you get from basically no rest between sets. Do this daily and you'll definitely get fit with minimal time and just a pull up bar.
I’ve been working through a 5x5 program. To shake things up, I complete a 5,5,5,4,3,2,1 pyramid. The first sets of five are the same weight. Then, I add ten pounds each set. It is the same number of reps as a 5x5, two additional sets though. However, the volume ends up being more and you get to practice moving heavier weight. I like it.
Been doing pyramid sets for the last couple of years of training (been training for 20 years). I actually dp a higher rep range though. 30 (which is sort of the warm up set), 20, 15, 12, 10. Had great sucess and minimized any injuries with this. Each set is 1-2 reps from failure. Also think it helps to ge some higher qnd lower rep work in too. Covers all bases.
Thank you Picturefit, can you do the same thing for rest-pause training but with comparison vs same training duration : that means more volume for rest pause
Honest question, not being a meanie, I swear. How many more Mike Mentzer training GOOD/BAD videos do you need to watch on UA-cam for you to adopt or dismiss it as a method of training for yourself? 5? 10? 30!? If you’re not convinced by now, by the hundreds of videos out, one way or the other, you never will be, and in fact, you made your decision a long time ago. So turn that key, one way or the other, and let yourself make a mistake every once in awhile. It’s your journey, you decide when it ends, and you always have the time to correct course. Be well.
@@Mechanicallifts Boy oh boy where do I even begin. Lebron.. honey, my pookie bear. I have loved you ever since I first laid eyes on you. The way you drive into the paint and strike fear into your enemies eyes. Your silky smooth touch around the rim, and that gorgeous jumpshot. I would do anything for you. I wish it were possible to freeze time so I would never have to watch you retire. You had a rough childhood, but you never gave up hope. You are even amazing off the court, you're a great husband and father, sometimes I even call you dad. I forvever dread and weep, thinking of the day you will one day retire. I would sacrifice my ownlife it were the only thing that could puta smile on your beautiful face. You have given me so much joy, and heartbreak over the years. I remember when you first left clevenland and its like my heart got broken into a million pieces. But a tear still fell frommy right eye when I watched you win yourfirst ring in miami, because deep down,my glorious king deserved it. I just wanted you to return home. Then allas, you did, my sweet baby boy came home and I rejoiced. 2015 was a hard year for us baby, but in 2016 you made history happen. You came back from 3-1 and I couldn't believe it. I was crying, bawling even, and I heard my glorious king exclaim these words, "CLEVELAND, THIS IS FOR YOU!" Not only have you changed the game of basketball and the world forever, but you've eternally changed my world. And now you're getting older, but still the goat, my goat. I love you pookie bear, my glorious king, Lebron James.
While I do a pyramid warmup, I’ve changed from considering the volume score to simply counting sets that are at or beyond 3 RIR as working sets, with targets per week of working sets (i.e. sets near failure) per week and per meso using the rep range I feel works best for each exercise, and I see pretty good results overall while still managing fatigue and recovery. YRMV.
Whether or not it stimulates more growth, I find pyramids to be very useful for warming up. I tend to do 60% 1RM for 15-20 reps for 1 or 2 sets to warm up. Then got to 80% 1RM for 8-12 reps for 1 or 2 sets, then go to 90% for 5-8 reps (closer to 5 tbh) as a 'top working set', or 2. But if I'm training that same muscle group in multiple different exercises, I won't do this for every exercise, only the initial one. The subsequent exercises will typically be in the 80-90% for 6-12 reps depending on how early in the workout they are, and how much focus I am putting on that muscle group for that meso cycle. And I've found it to be physiologically and psychologically beneficial to do this as it safely warms up my muscles to be able to effectively exert stimulative effort with a massive buffer to the injury risk while performing the heavier sets, and it helps me assess (roughly) what my top end is going to be, as each day brings its own levels of fatigue before even entering the gym
Bud, I think I see an issue here. 60% of your 1RM for 15-20 reps!? As a warm up set? That’s a work set for powerlifting standards, your warm ups are way too heavy. If you don’t feel that it’s heavy, then you’re sandbagging your own workout, and your 1RM is much higher than you think.
@@Mechanicallifts I appreciate the input, but 2 things. 1, these numbers are estimates, don't hold them to be gospel. 2, it's taken me 5 years to figure out these rough estimates and get my training to a place I am confident and happy with. While I'm always open to criticism and new science, I can't give your comment much weight. Although I will take it as a compliment that you think my 1RM is higher than 'I think' it is. I'm slow twitch dom...
@@jaygee5546 Hey, you're honest with how you take my input, I respect that, so can I add that if you look for most powerlifting programs that run on accumulating volume will show you that work sets start at 60% for sets and reps, and end at 90% by the end of the program. I don't know how slow/fast twitch effects 1RM tho.
@@Mechanicallifts I don't train for powerlifting, nor hypertrophy tbh, I train to be capable of what's required of me, while looking good, so I'm not too interested in looking into any specific programs, but it is an interesting correlation you've highlighted there, between my warm ups and the powerlifting ethos. Slow twitch lends itself to having a higher endurance for volume, while fast twitch lends itself to higher explosivity. So those with fast twitch dominance can reach higher 1RM loads than those of us destined to move small weights a million times. It's definitely possible for myself and those like me to be able to hit high loads one day, but it takes significantly longer for us to progress in that regard. While those with fast twitch can move greater loads, but tend to 'gas out' sooner, making it harder (but not impossible) for them to train in the top end of rep ranges. For comparison, Conor McGregor is fast twitch dominant, being highly explosive in the early rounds of his fights, but seemingly gives up towards the end of the 3rd/start of the 4th. While Nate Diaz is slow twitch dominant, being able to endure through the later rounds while seeing little reduction in his power output, but the trade off being that he doesn't have quite the power output that Conor does when he's fresh
@@jaygee5546 ok, I just believe you’re capable of doing some amazing stuff, if given the right program to up your “work capacity” (which is what I think you’re actually describing), you can be capable of some incredible lifts. It seems like you’re gifted, you should sharpen it and make it into a talent. 💪🏼
For years, I considered warm-up sets a waste of time. When I first read about pyramiding, I decided if I worked warm-up sets into my workout, I would be more likely to include them. While I did 2 working sets per muscle group, I now do 1 set @ 50%, 2nd set @ 70%, 3rd & 4th set @ 80% (working sets).
haha, of all the fitness folks out there your the one the nailed my training style with cresent pyramid, it's worked great and the results prove themselves, still though interesting input, always open to improvements
I thought these should be done like drop sets where you don't arbitrarily pick a rep range and go until failure or one or two reps before failure. Or if you want to improve the number of reps in a row for body weight exercise, but your have to progressively increase the reps in the ladder/pyramid eg 4 7 4 to 5 8 5 to 7 10 7 etc and then test to do 15 in a row. so I guess that's power endurance. Would that make sense or is that also not verified by research?
Are there any conclusions on injury likelihood? Some specific exercises I'm afraid of losing proper form with high load after the first set so I drop the load and increase sets to keep the same volume and it feels safer but idk if that's actually the case
in my exp., i like pyramiding. i dont want to do weighted dips with +16kgs immediately to protect my joint health so i do; 1st set: body weight (10 reps) 2nd set: bw + 8kgs (10r) 3rd set bw + 16 (10r) then i go down 4th set bw + 8kg (10 reps) last set body weight (10reps) the last 2 sets are so satisfying because of the control I have. i think pyramiding is rlly good as someone who's goal is incrementally gain muscle as a busy student.
Ok i dont know what kind of pyramid you're doing but mine is usually 12 sets up and down and include all the volume you're doing in traditional sets. Look up gzcl. The point is doing the strength part first and then the volume later. When you start dropping weight on the way down you feel like a beast. Plus doing 5 sets at 90% is an oxymoron.
Yes I like pyramids to warm up to a working weight without injury. I don't think the steps should be too small though. Like 2 or 3 steps taking them pretty close to failure
I sometimes do reverse pyramid when I’m getting tired. Target the same rep range but reduce the weight each set so that I can hit it If I did straight sets I might get 12-10-8-6 reps. So which one really has more volume? That, or dropping 10 pounds each set but maintaining 12-10 reps?
But Mr Picture Fat, isn’t it more accepted these days to base training volume on number of “hard sets” and not necessarily calculated tonnage totals (sets x reps x weight)?
If I can do the same on my 1st and last set then my 1st set wasn't hard enough On the other hand, 1st set is not fully warmed up so I wouldn't dare to use high weights So i start low weight to warm up, and can do lots of reps Then i increase the weight until i cannot do a respectable amount of reps anymore... And then i do another set (maybe with reducing wright if i gone too high)
So long and short it sounds like pyramids arent inherently better, but can be helpful if used wisely. I use a decending pyramid during my full body work out day, but work in 4 sets rather than the standard 3. I end uo doing more work (mathmatically) but have more energy at the wnd of each set.
I've done pyramids since the 1970s. But ive never heard of just going one way. Its been always go and down the pyramid so your body ramps up to the heavier weight. But now I do 2 or 3 heavy sets of 4 to 6 and then pyramid down. I do 3 min rest in between to get the max from each set. At 62 years old. I still lift as I did but with more stretch and time under tension as per the new data. So, it's interesting to hear that pyramid is new. 😂
I like to pyramid up for ex incline db first movement on chest day il do a warm up set of 20 and 15 then do 2-3 failure sets going up 12-15 then 8-12 then 4-8
Pyramiding up saves time and isn't significantly inferior to straight sets or reverse pyramiding, except in the strength aspect maybe. I'd stick to it since it can save 30-45 mins.
I did pyramids without realising it was a thing I do it because I don't know how strong I am on each day and want to test it. Go as high weight as possible without sacrificing too many reps
I don't think so. Drop sets add volume and fatigue to the muscle after your working sets, eeking out extra work where you would otherwise leave it in the tank. Picturefits descriptions of Pyramid Sets is more a style applied to your working set, rather than addition. However I might be wrong and am happy for someone to comment a correction if they believe they do fit into the same category.
Arguably reverse pyramids allow for greater volume. You're stronger going into each set due to CNS priming (or whatever term people are using for it these days) from the last set, and you'll potentially get more reps than if you just did straight sets at the lower weight. Also, the volume calculation here is useless. You don't class 100reps of 10kg with more in the tank as an objectively better set than 9reps of 100kg to damned near absolute failure. A little bit lighter generally means a lot more reps when taking sets to failure or a specific RiR, and as we all know, that doesn't necessarily translate to better stimulus. True it disproves the claim that you get more volume from regular pyramid sets, but not that that's a detriment to your workout.
Let's say that you want to workout with 4 sets of 10 reps each. To me, if i can succeed doing the same reps throughout the 4 different set, that means i didn't trained close to failure. I mean, if the first set i go 10 x 90kg lat pulldown and i barely do the 10th rep with good form and rom, i doubt to be able to do 3 more sets, to failure, being able to still reach 10 reps. So now, volume wise, doing 10x90 + 9x90 + 8x90 × 7x90 = 3069kg. But, 10x90 + 10x85 × 9x80 + 9×75 (f.e) = 3145kg. Doing 10 reps at 75% 1rm for 4 sets and succeeding all of them probably that means just that the first set you still had 4 reps in reserve, 3 in the second etc. At this point keep the weight the same but do a pyramid with the number of reps. I mean, still looks like a pyramid to me.
Why are you concluding with "it's a waste of time" when the science says it doesn't provide a clear advantage? To me that sounds like it doesn't provide a clear disadvantage either. Probably shouldn't write them off. I don't particularly train with pyramid sets but I do employ them when I'm testing for a new weight or rep PR. Sometimes it's hard to nail the exact working weight/rep range so pyramid sets help.
Uncle PictureFit... Can we have your take on essential amino acids? I don't know if supplementing then could be a better than protein or they could be a great boost for the great triad (Creatine, protein, caffeine).
Pyramids allow me to motivate myself more and be hyped for my next session. In the end the best workout is the one you actually do and can stick to for a long time. Maybe the math says "It isn't worth it" but in the long run I think it is as when you are finally able to reach more reps on one of the higher weights it is giving me such a confidence boost as it feels like you are doing something correctly. You get short-term results that way where as gainz are a very long term goal unless ofc you go for some extra marinara. That said, it is working for ME! It is not one of those "influencer secrets" that will solve all your problems and give you an 8-pack. Stick to the basics and just and enough variety to make your workouts more fun! If anyone needs help with that aspect, you can contact me and I am more than happy to help
Here's a hypothesis: It could give you more gains on a timescale longer than in the studies. Because low rep sets give you strength adaptations that allow you to do more volume in the long run.
99.9999% people in gym do pyramid sets they increase weight after each set and as load increase more fibre include and failure comes in less reps which is more inportant
Are you suggesting the actual weight times actual reps = best method of strengthening? …seems arbitrary, you could literally do single reps or zillions of reps and end with the same result
I'm a 14yr old track athlete taking creatine for 30 days, and making a video on it. Do you guys think me taking a video of my progress would be a great video.
No. Do yourself a favor, Stick to chicken and broccoli and stick to the grind and stop chasing the new cool thing. That's what I would tell my younger self. Take care and stick to the grind.
in a nutshell, involves increasing both weight and reps over time to progressively overload the muscles. This method ensures continuous challenge and adaptation by gradually increasing the workload and volume hence leading to strength and muscle gains.
How to do it: 1. Begin with a weight that allows you to perform a certain number of reps within your target rep range, such as 8-12 reps for muscle hypertrophy. (i use 10 to 12 reps to not to lose volume when i am going heavier) 2. Aim to gradually increase the number of reps you perform with the same weight over time. Once you can consistently perform the upper end of your rep range with good form, it's time to progress. 3. Once you reach the upper end of your target rep range with a particular weight, increase the weight slightly and reset the reps back to the lower end of the range. Then, repeat the process by gradually increasing reps with the new weight until you reach the upper end again. 4. Repeat the cycle This way your muscles get adaptation to new weight without losing form and volume
😂😂dumbest interpretation i ever saw ,volume is relative only when the effort is similar close to failure, if you do four straight sets with sane reps and same weight that simply means the fitst two sets were far from failure so garbage ,the simply is better so you warm up you lift as heavy as possible as many reps as possible (ronnie coleman),and then lower the weight abd try to stay in the same rep range having high effort intensity
![Taurine: The Nutrient of Youth [Science Explained]](http://i.ytimg.com/vi/qH5QumHGrgk/mqdefault.jpg)
Pyramid sets have such a bad connotation; I prefer to call them multi-layered-muscle sets, or mlm sets for short
This MLM method in the gym is worth every investment
Underrated comment
😅, well done
By far my favourite way to train is reverse pyramid!! Warm up to a top set then 3 sets all to failure 5,10,20 reps
Same!
I do that specifically for my bench press, just helps me feel like I can pump out more
Thats actually the correct way to use pyramid sets.
The other type only works if you don't warm up!!!
Cause: Weight up -> Reps down
I do think there are some strength gains to be made tho. You have to lift heavy to get stronger. I generally start with a warm up set, then a heavy set of about 4-5 reps, then 2 sets in the 8-10 rep range. It combines the neuro stimulus needed for strength increase aswell as having sufficient volume for hypertrophy
Yeah I find that when I jump 5lbs on some lifts, I can't complete the whole 8 rep starting. For example I'll do 25lbs lateral raises for 12x4. But then when I jump to 30lbs I can't finish the 8th rep on the last set.
I’ve found a similar method stimulates the most growth in myself. I start with the heaviest amount I can do, go nearly or to failure, drop it to a lower increment immediately or within about 30 seconds, repeat until it’s a weight that isn’t heavy enough for me to fail on. It saves a ton of time in my sets with my busy schedule, has gotten me plenty of volume-related PRs, and allows me to feel high levels of exertion for way longer than I otherwise could with just one weight increment.
4-6 reps at 90% 1rm?
in which universe?!?
The universe where science is never wrong and you’re a meathead if you attempt to explain how that can’t be applied practically for an extended period of time.
Could you do it? Sure! Just make sure it’s your first exercise, because you won’t have anything in the tank for anything else.
@@Mechanicallifts pov: you never actually hit a 1rm, seriously any powerlifter will tell you that 6 reps at 90% 1rm is an oxymoron and at that point its more like 80%
@@bloodcake1337 lol, seriously. At 80% you should bless the gym gods you even got it for a triple.
Some people can stay close to failure for longer. Its hypothesized to be because they have more slow twitch fibers
@@Mechanicallifts Dude, I can see you never hit a gym. At 90% you can probably do 2 or - on a magic day - 3 reps. Forget about 4 and don't even think of more...
The mouth animations are so good.
Also, I never felt like I was getting anything out of pyramids, so I'm glad you made this video.
Same here. I train both sides of the pyramid, and have been getting in some great workouts lately. I like hitting a different weight every set and changing the reps accordingly. After 50 years of lifting, variety has become increasingly important
Pyramids offer no benefit - this means they're just as good as straight sets. This makes sense because the efficacy of a set isn't determined by the rep range, but by the proximity to failure. If every set is done with a different weight, but every set is 1 to 2, RIR, you're golden.
I am actually fascinated with this topic as it is my primary training method. I do the ascending pyramid (Cresent pyramid) and I have to tell you guys, I have gotten some serious gains from it and it works. Provided you keep notes and track that your training volume is always increasing. And combined with the right supplementation, I can tell you from experience that it actually works for maximal gains. 💪😁❤
I feel like you are overlooking a point. In the video it says there is no significante difference from normal sets. Getting progress either way therefore. its just that the "math" for the sets is not needed for maximal gains. My takeaway from the video is that pyramids arent that helpful for more volume but in the end its a matter of preference.
I use pyramids to warm up to a top set while leaving reps in reserve, hit failure on the top set and essentially do drop sets to failure all the way down.
Most of my volume will end up being multiple sets of 1 step down from the top set, until set to set volume starts to drop.
I've liked the results for bench pressing with this so far. Most of my volume is still where it's should be, it lets me test new PRs regularly and I can go beyond failure relative to normal sets.
But some people say you must let go of 12 reps and get less reps with higher weights?
I have been doing this piramid stuff without even knowing it was a thing, lol!
A bit before the 5 minute mark: yeah that's also a reason why I do it. :-)
And indeed warmups!
No reason why you "Must" do that, unless you have strenght goals
I feel like the conclusion in this video is a non sequitur.
Anything that makes training more interesting and more fun is a MASSIVE win to me, because it means more expected training volume simply by virtue of me being more interested in training. That's obviously very subjective and will vary from person to person, but if you're someone who thrives on variety and challenges, these could take sessions from boring and samey to really fun, and in the long run that *will* net out in more gains.
Also, some of us love math. Literally before you even went into examples, I was already thinking about how I bet you could find configurations of pyramids that might actually net you more volume in a single session, and how easy it would be to find them. I think I'm gonna try it, if only because optimizing things is fun for me, and will engage me with my training even further!
Pyramids are great for calisthenics. I do 1 pull up, 2 push ups, 3 squats, minimal rest, then 2 pull ups, 4 push ups, 6 squats, then 3-6-9, 4-8-12, etc. All with minimal rest until I hit failure on a set. Thek back down we go. I can usually hit about 50 pull ups, 100 push ups, and 150 squats in about 20 minutes, not to mention the cardio you get from basically no rest between sets.
Do this daily and you'll definitely get fit with minimal time and just a pull up bar.
I’ve been working through a 5x5 program. To shake things up, I complete a 5,5,5,4,3,2,1 pyramid. The first sets of five are the same weight. Then, I add ten pounds each set. It is the same number of reps as a 5x5, two additional sets though. However, the volume ends up being more and you get to practice moving heavier weight. I like it.
Been doing pyramid sets for the last couple of years of training (been training for 20 years). I actually dp a higher rep range though. 30 (which is sort of the warm up set), 20, 15, 12, 10. Had great sucess and minimized any injuries with this.
Each set is 1-2 reps from failure.
Also think it helps to ge some higher qnd lower rep work in too. Covers all bases.
Thank you Picturefit, can you do the same thing for rest-pause training but with comparison vs same training duration : that means more volume for rest pause
Conclusion it depends!
i would love a video about mike mentzer and his training method!
Honest question, not being a meanie, I swear. How many more Mike Mentzer training GOOD/BAD videos do you need to watch on UA-cam for you to adopt or dismiss it as a method of training for yourself? 5? 10? 30!?
If you’re not convinced by now, by the hundreds of videos out, one way or the other, you never will be, and in fact, you made your decision a long time ago.
So turn that key, one way or the other, and let yourself make a mistake every once in awhile. It’s your journey, you decide when it ends, and you always have the time to correct course. Be well.
Also this video points out that Volume is a huge factor. What else do you need?
@@Mechanicallifts Boy oh boy where do I even begin. Lebron.. honey, my pookie bear. I have loved you ever since I first laid eyes on you. The way you drive into the paint and strike fear into your enemies eyes. Your silky smooth touch around the rim, and that gorgeous jumpshot. I would do anything for you. I wish it were possible to freeze time so I would never have to watch you retire.
You had a rough childhood, but you never gave up hope. You are even amazing off the court, you're a great husband and father, sometimes I even call you dad. I forvever dread and weep, thinking of the day you will one day retire. I would sacrifice my ownlife it were the only thing that could puta smile on your beautiful face.
You have given me so much joy, and heartbreak over the years. I remember when you first left clevenland and its like my heart got broken into a million pieces. But a tear still fell frommy right eye when I watched you win yourfirst ring in miami, because deep down,my glorious king deserved it. I just wanted you to return home. Then allas, you did, my sweet baby boy came home and I rejoiced. 2015 was a hard year for us baby, but in 2016 you made history happen. You came back from 3-1 and I couldn't believe it.
I was crying, bawling even, and I heard my glorious king exclaim these words, "CLEVELAND, THIS IS FOR YOU!" Not only have you changed the game of basketball and the world forever, but you've eternally changed my world. And now you're getting older, but still the goat, my goat. I love you pookie bear, my glorious king, Lebron James.
While I do a pyramid warmup, I’ve changed from considering the volume score to simply counting sets that are at or beyond 3 RIR as working sets, with targets per week of working sets (i.e. sets near failure) per week and per meso using the rep range I feel works best for each exercise, and I see pretty good results overall while still managing fatigue and recovery. YRMV.
Jumping into straight sets causes a lot of joint issues for me, even with a traditional warmup.
A 30 rep set to start can be great. Even if pushed to failure as the first half (15 or so) is kind of like a warm up.
Whether or not it stimulates more growth, I find pyramids to be very useful for warming up. I tend to do 60% 1RM for 15-20 reps for 1 or 2 sets to warm up. Then got to 80% 1RM for 8-12 reps for 1 or 2 sets, then go to 90% for 5-8 reps (closer to 5 tbh) as a 'top working set', or 2. But if I'm training that same muscle group in multiple different exercises, I won't do this for every exercise, only the initial one. The subsequent exercises will typically be in the 80-90% for 6-12 reps depending on how early in the workout they are, and how much focus I am putting on that muscle group for that meso cycle. And I've found it to be physiologically and psychologically beneficial to do this as it safely warms up my muscles to be able to effectively exert stimulative effort with a massive buffer to the injury risk while performing the heavier sets, and it helps me assess (roughly) what my top end is going to be, as each day brings its own levels of fatigue before even entering the gym
Bud, I think I see an issue here. 60% of your 1RM for 15-20 reps!? As a warm up set? That’s a work set for powerlifting standards, your warm ups are way too heavy. If you don’t feel that it’s heavy, then you’re sandbagging your own workout, and your 1RM is much higher than you think.
@@Mechanicallifts I appreciate the input, but 2 things. 1, these numbers are estimates, don't hold them to be gospel. 2, it's taken me 5 years to figure out these rough estimates and get my training to a place I am confident and happy with. While I'm always open to criticism and new science, I can't give your comment much weight. Although I will take it as a compliment that you think my 1RM is higher than 'I think' it is. I'm slow twitch dom...
@@jaygee5546 Hey, you're honest with how you take my input, I respect that, so can I add that if you look for most powerlifting programs that run on accumulating volume will show you that work sets start at 60% for sets and reps, and end at 90% by the end of the program. I don't know how slow/fast twitch effects 1RM tho.
@@Mechanicallifts I don't train for powerlifting, nor hypertrophy tbh, I train to be capable of what's required of me, while looking good, so I'm not too interested in looking into any specific programs, but it is an interesting correlation you've highlighted there, between my warm ups and the powerlifting ethos.
Slow twitch lends itself to having a higher endurance for volume, while fast twitch lends itself to higher explosivity. So those with fast twitch dominance can reach higher 1RM loads than those of us destined to move small weights a million times. It's definitely possible for myself and those like me to be able to hit high loads one day, but it takes significantly longer for us to progress in that regard. While those with fast twitch can move greater loads, but tend to 'gas out' sooner, making it harder (but not impossible) for them to train in the top end of rep ranges.
For comparison, Conor McGregor is fast twitch dominant, being highly explosive in the early rounds of his fights, but seemingly gives up towards the end of the 3rd/start of the 4th. While Nate Diaz is slow twitch dominant, being able to endure through the later rounds while seeing little reduction in his power output, but the trade off being that he doesn't have quite the power output that Conor does when he's fresh
@@jaygee5546 ok, I just believe you’re capable of doing some amazing stuff, if given the right program to up your “work capacity” (which is what I think you’re actually describing), you can be capable of some incredible lifts. It seems like you’re gifted, you should sharpen it and make it into a talent. 💪🏼
For years, I considered warm-up sets a waste of time. When I first read about pyramiding, I decided if I worked warm-up sets into my workout, I would be more likely to include them. While I did 2 working sets per muscle group, I now do 1 set @ 50%, 2nd set @ 70%, 3rd & 4th set @ 80% (working sets).
haha, of all the fitness folks out there your the one the nailed my training style with cresent pyramid, it's worked great and the results prove themselves, still though interesting input, always open to improvements
in traditional sets too with 75 or 80% 1rep max is impossible to perform 4 sets with 10 to 12 rep range , as next set will come rep will decreases
I was literally thinking if I should include this in my program today
I do, 5 set… set one 12 reps then 10,8,6,4 each set getting more weight, this is normal right? People really just do the same weight over and over?
Yeah and they wonder why they ain’t growing because they ain’t increasing intensity
I thought these should be done like drop sets where you don't arbitrarily pick a rep range and go until failure or one or two reps before failure. Or if you want to improve the number of reps in a row for body weight exercise, but your have to progressively increase the reps in the ladder/pyramid eg 4 7 4 to 5 8 5 to 7 10 7 etc and then test to do 15 in a row. so I guess that's power endurance. Would that make sense or is that also not verified by research?
that slight accusation at 6:26 🤣
Is this comparable to double progression? If not, can you do a video on this?
Are there any conclusions on injury likelihood? Some specific exercises I'm afraid of losing proper form with high load after the first set so I drop the load and increase sets to keep the same volume and it feels safer but idk if that's actually the case
in my exp., i like pyramiding. i dont want to do weighted dips with +16kgs immediately to protect my joint health so i do;
1st set: body weight (10 reps)
2nd set: bw + 8kgs (10r)
3rd set bw + 16 (10r)
then i go down
4th set bw + 8kg (10 reps)
last set body weight (10reps)
the last 2 sets are so satisfying because of the control I have. i think pyramiding is rlly good as someone who's goal is incrementally gain muscle as a busy student.
I love this channel
Ok i dont know what kind of pyramid you're doing but mine is usually 12 sets up and down and include all the volume you're doing in traditional sets.
Look up gzcl. The point is doing the strength part first and then the volume later. When you start dropping weight on the way down you feel like a beast.
Plus doing 5 sets at 90% is an oxymoron.
so drop sets are kinda like pyramid sets? or pyramid sets are similar to drop sets?
Yes
I like pyramids to warm up to a working weight without injury. I don't think the steps should be too small though. Like 2 or 3 steps taking them pretty close to failure
Circular pyramids sound funny. Informative vid tho. Just wanted to point out that amusing tidbit
I sometimes do reverse pyramid when I’m getting tired. Target the same rep range but reduce the weight each set so that I can hit it
If I did straight sets I might get 12-10-8-6 reps. So which one really has more volume? That, or dropping 10 pounds each set but maintaining 12-10 reps?
Im doing a pyramid, because its impossible to do the same amount of reps on the second and 3rd failure set if you don't drop a little bit of weight.
But Mr Picture Fat, isn’t it more accepted these days to base training volume on number of “hard sets” and not necessarily calculated tonnage totals (sets x reps x weight)?
I do up and down. You know, like a pyramid.
8 @ 60%
4 @ 75%
2 @ 90%
4 @ 75%
8 @ 60%
Do we already do the One training that "train until we reach strict to failure, rest, failure again. Rest... Repeat "...?
If so, what's the title?
If I can do the same on my 1st and last set then my 1st set wasn't hard enough
On the other hand, 1st set is not fully warmed up so I wouldn't dare to use high weights
So i start low weight to warm up, and can do lots of reps
Then i increase the weight until i cannot do a respectable amount of reps anymore... And then i do another set (maybe with reducing wright if i gone too high)
So long and short it sounds like pyramids arent inherently better, but can be helpful if used wisely.
I use a decending pyramid during my full body work out day, but work in 4 sets rather than the standard 3. I end uo doing more work (mathmatically) but have more energy at the wnd of each set.
I can't lift the same weight for the same amount of reps on my 3rd set compared to 2nd, I either have to lower weight or lower reps
I've done pyramids since the 1970s. But ive never heard of just going one way. Its been always go and down the pyramid so your body ramps up to the heavier weight. But now I do 2 or 3 heavy sets of 4 to 6 and then pyramid down. I do 3 min rest in between to get the max from each set.
At 62 years old. I still lift as I did but with more stretch and time under tension as per the new data.
So, it's interesting to hear that pyramid is new. 😂
Instead of complicating everything, GET YOUR PROTEIN! 🍖
How about the 6-12-25 protocol???
I like to pyramid up for ex incline db first movement on chest day il do a warm up set of 20 and 15 then do 2-3 failure sets going up 12-15 then 8-12 then 4-8
Pyramiding up saves time and isn't significantly inferior to straight sets or reverse pyramiding, except in the strength aspect maybe. I'd stick to it since it can save 30-45 mins.
I did pyramids without realising it was a thing
I do it because I don't know how strong I am on each day and want to test it. Go as high weight as possible without sacrificing too many reps
So are drop sets same as prymids? Or same category
I don't think so. Drop sets add volume and fatigue to the muscle after your working sets, eeking out extra work where you would otherwise leave it in the tank. Picturefits descriptions of Pyramid Sets is more a style applied to your working set, rather than addition. However I might be wrong and am happy for someone to comment a correction if they believe they do fit into the same category.
I prefer to do a round of exercises at 10 reps, then the next round at 9 reps, and then 8 and so on.
Arguably reverse pyramids allow for greater volume.
You're stronger going into each set due to CNS priming (or whatever term people are using for it these days) from the last set, and you'll potentially get more reps than if you just did straight sets at the lower weight.
Also, the volume calculation here is useless. You don't class 100reps of 10kg with more in the tank as an objectively better set than 9reps of 100kg to damned near absolute failure. A little bit lighter generally means a lot more reps when taking sets to failure or a specific RiR, and as we all know, that doesn't necessarily translate to better stimulus.
True it disproves the claim that you get more volume from regular pyramid sets, but not that that's a detriment to your workout.
Let's say that you want to workout with 4 sets of 10 reps each. To me, if i can succeed doing the same reps throughout the 4 different set, that means i didn't trained close to failure. I mean, if the first set i go 10 x 90kg lat pulldown and i barely do the 10th rep with good form and rom, i doubt to be able to do 3 more sets, to failure, being able to still reach 10 reps.
So now, volume wise, doing 10x90 + 9x90 + 8x90 × 7x90 = 3069kg.
But, 10x90 + 10x85 × 9x80 + 9×75 (f.e) = 3145kg.
Doing 10 reps at 75% 1rm for 4 sets and succeeding all of them probably that means just that the first set you still had 4 reps in reserve, 3 in the second etc.
At this point keep the weight the same but do a pyramid with the number of reps. I mean, still looks like a pyramid to me.
I've only ever trained using some type of pyramid sets. I don't think that I would want to do anything differently.
Why are you concluding with "it's a waste of time" when the science says it doesn't provide a clear advantage? To me that sounds like it doesn't provide a clear disadvantage either. Probably shouldn't write them off.
I don't particularly train with pyramid sets but I do employ them when I'm testing for a new weight or rep PR. Sometimes it's hard to nail the exact working weight/rep range so pyramid sets help.
I learned something today.
At the end of the day, Use what works best for YOU. If it works use it if not toss it and find something else.
Lovely. If only it came with subs in other languages so I could share it with more people.
My Pyramide is only at the end of the Training and its 1 Pull up-2 pu.....10pu-9pu...1pu. Just to add 100 pull ups with a little bit fun
Uncle PictureFit... Can we have your take on essential amino acids?
I don't know if supplementing then could be a better than protein or they could be a great boost for the great triad (Creatine, protein, caffeine).
aren't drop sets just intraset pyramids?
Pyramids allow me to motivate myself more and be hyped for my next session. In the end the best workout is the one you actually do and can stick to for a long time. Maybe the math says "It isn't worth it" but in the long run I think it is as when you are finally able to reach more reps on one of the higher weights it is giving me such a confidence boost as it feels like you are doing something correctly. You get short-term results that way where as gainz are a very long term goal unless ofc you go for some extra marinara.
That said, it is working for ME! It is not one of those "influencer secrets" that will solve all your problems and give you an 8-pack. Stick to the basics and just and enough variety to make your workouts more fun! If anyone needs help with that aspect, you can contact me and I am more than happy to help
Another Gym Bro Advice just cuz "gives a good pump"
Aren’t drop sets a type of pyramid?
Here's a hypothesis: It could give you more gains on a timescale longer than in the studies. Because low rep sets give you strength adaptations that allow you to do more volume in the long run.
Def my fav. Old-school proven.
It's like cramming an entire Mesocycle into one single workout. 🤔
Doing a descending pyramid looks an awful lot like doing drop sets tbh
99.9999% people in gym do pyramid sets they increase weight after each set and as load increase more fibre include and failure comes in less reps which is more inportant
This also means Traditional sets are not superior than Pyramids and you stop wasting your time with them.
Are you suggesting the actual weight times actual reps = best method of strengthening? …seems arbitrary, you could literally do single reps or zillions of reps and end with the same result
Day 31 to ask for a video about peptides and bcp 157
So funny. Pyramids have always been normal to me
OMG YOUR MOUTH MOVES!
we need TRT video
Buddy with this type of doubt and shifting information you will always make people confused as an individual i will not subscribe to your channel
To me pyramids only make sense when starting with max weight and then go down in weight
I like pyramid for warmup
you hurt my feelings quite a few times in this video, sir.
So pyramid sets are basically a glorified full workout of a exercise with warmup included
Used to do this for YEARS. Very little progress made. But it made you feel like you have “worked hard” for it. Waste of time.
Who needs pyramid sets when you can do 10,000 sets 💪💪💪🔥🔥🔥
But does *it depend!?*
Edit: oh I guess it does. Nothing to see here, enjoy your day
The person in this example has never actually hit their 1rm and is estimating it about 10-20% too low :|
surprised at the number of dislikes near 0
just do them if u want them. i did them without knowing about them.
I'm a 14yr old track athlete taking creatine for 30 days, and making a video on it. Do you guys think me taking a video of my progress would be a great video.
No. Do yourself a favor, Stick to chicken and broccoli and stick to the grind and stop chasing the new cool thing. That's what I would tell my younger self. Take care and stick to the grind.
@@prettyawesomeperson2188 I took some consideration if I should take creatine as a teen. Then I decided to do so after lifting for 3yrs.
Take TRT for 30 days and make a video about it
@@nickkerr6068 🤣🤣Funny, i'm staying natural. I don't want to put anything in my body that's not good for longevity.
Make a video on how to get faster. I’d watch that.
90% would be your 1RM only a little easier
It’s called a drop set lol
💪
I only do pyramid
its too complicated just keep it simple you ll get your gains but Double progression does wonders
in a nutshell, involves increasing both weight and reps over time to progressively overload the muscles. This method ensures continuous challenge and adaptation by gradually increasing the workload and volume hence leading to strength and muscle gains.
How to do it:
1. Begin with a weight that allows you to perform a certain number of reps within your target rep range, such as 8-12 reps for muscle hypertrophy. (i use 10 to 12 reps to not to lose volume when i am going heavier)
2. Aim to gradually increase the number of reps you perform with the same weight over time. Once you can consistently perform the upper end of your rep range with good form, it's time to progress.
3. Once you reach the upper end of your target rep range with a particular weight, increase the weight slightly and reset the reps back to the lower end of the range. Then, repeat the process by gradually increasing reps with the new weight until you reach the upper end again.
4. Repeat the cycle
This way your muscles get adaptation to new weight without losing form and volume
So the only disadvantage is that you have to do math, got it..
So it’s a pyramid scheme 🤫
I prefer pyramid sets
😂😂dumbest interpretation i ever saw ,volume is relative only when the effort is similar close to failure, if you do four straight sets with sane reps and same weight that simply means the fitst two sets were far from failure so garbage ,the simply is better so you warm up you lift as heavy as possible as many reps as possible (ronnie coleman),and then lower the weight abd try to stay in the same rep range having high effort intensity
3rd?
Ok first
Bullshit, he is all mixed up.