Icreasing vs Decreasing weight between sets.

Bottle_of_Smoke

When doing training I've been increasing weight between sets as everyone I know tells me to do that. The line is usually - if training for strength increase the weight.

However yesterday I was doing benches and I didn't have a spotter. Normally I start on 40kg, get 12 reps easily. Then just about get 9/10 at 50 and 1-2 at 60kg

So as I didn't have a spotter I started at 60 and got 5 reps, think I could have got 6 but didn't want to risk it without a spotter.

Then I got 10 @ 55 and 12 at 45.

So by starting heavy and dropping down I ended up with more reps on the weight I normally only get 1-2

Could I have just gotten stronger since last week or is there any merit to starting heavy and working down? Is there a particular reason it is better to work up?

Wil be doing squats today, usually start at 60 and work up to 85. Half tempted to start at 90 and work down now.

gymsoldier

Its just a basic pyramiding technique. Alot of people will say contradicting things to what is better and why, but if you feel you are achieving more by stepping down the weights, do it.

gavney1

i know you weren't asking about spotting, but I'd strongly advise always getting someone to spot you on the bench press. You'll push yourself that little bit more and get much more out of it.

I used to only get spotted when I had a friend with me.

But in the past couple months, I've made sure to always get somebody to spot me for my work sets. And I've made quicker progress as a result.

Assuming you're in a gym (and not at home), there'll always be someone there willing to spot you. And get someone who looks like they know a bit, otherwise the spotter might help you too much which can be counterproductive.

Bottle_of_Smoke

Went pretty well. Started at 90, got 8 reps, then 10 @ 80 and 12 @70

Really need to get the chest stronger. Cheers for the input guys

gymsoldier

Bottle_of_Smoke wrote: »

Went pretty well. Started at 90, got 8 reps, then 10 @ 80 and 12 @70

Really need to get the chest stronger. Cheers for the input guys

It would be interesting to see on your next legs day what would happen if you resorted back to your original way of starting light and finishing heavier, if you would finish off on a heavier weight then you did before.

Rycn

10kg jumps are way too much for a pyramid imo, especially the third set.

Find a weight that you can just manage your 12 reps with and then try a jump of 5kg for 8-10 repsfor your next set, after that try another jump of 5kg/2.5kg for 6-8 reps next set.

The focus is on your first main set after warm-up, get that one right and the following sets should be easy to figure out once you get a feel for it.

Base your progression on your 1st main (work) set.

Don't be afraid to ask a random that looks like he knows what he's doing for a spot, everyone does it.

-A pyramid is not the best way to get stronger btw.

Rycn

Bottle_of_Smoke wrote: »

Is there a particular reason it is better to work up?

Yes, the gradual increase in load helps to stimulate and recruit more muscle fibres than a decrease in load, which will just give you more of a 'pump'.

theKramer

Rycn wrote: »

-A pyramid is not the best way to get stronger btw.

Apologies to the OP for hijacking the thread, but what is the best to get stronger? 5x5's?

Rycn

theKramer wrote: »

Apologies to the OP for hijacking the thread, but what is the best to get stronger? 5x5's?

For a beginner in general, yes, that or starting strength.

rocky

gymsoldier wrote: »

Its just a basic pyramiding technique. Alot of people will say contradicting things to what is better and why, but if you feel you are achieving more by stepping down the weights, do it.

+1

I normally do straight pyramid sets, but a few months ago I tried reverse pyramid for a few weeks. While I would have my biggest set with maybe 5kgs more (squat 90 kg instead of 85), I was uncomfortable starting with the heaviest, I'm used to increasing weights and couldn't adapt to the other way, so went back to previous method.

stecleary

interesting read
I normally do 3x10 on the machines so would increasing the reps as weight decreases make much of a difference? the 3rd set is always much harder as i increase the weight so im thinking the lighter it gets i should be able to do more reps

gymsoldier

stecleary wrote: »

interesting read
I normally do 3x10 on the machines so would increasing the reps as weight decreases make much of a difference? the 3rd set is always much harder as i increase the weight so im thinking the lighter it gets i should be able to do more reps

Its all goal dependent, what are yours?

stecleary

gymsoldier wrote: »

Its all goal dependent, what are yours?

more to move weight around(away from my gut and towards chest, shoulders, back, arms ect.)
im new to weight training

gymsoldier

stecleary wrote: »

more to move weight around(away from my gut and towards chest, shoulders, back, arms ect.)
im new to weight training

What kinda training are you currently doing?

Scuba Ste

Rycn wrote: »

For a beginner in general, yes, that or starting strength.

Only sets of 5 are best for strength. A bit dogmatic no?

Lots of rep ranges are good for strength, even pyramids are.

If you can bench 50kg 3x8 today and 60kg 3x8 a month from now you've gotten stronger. Simple as that. Especially if your a beginner.

Rycn

theKramer wrote: »

Apologies to the OP for hijacking the thread, but what is the best to get stronger? 5x5's?

Rycn wrote: »

For a beginner in general, yes, that or starting strength.

Scuba Ste wrote: »

Only sets of 5 are best for strength. A bit dogmatic no?

Lots of rep ranges are good for strength, even pyramids are.

If you can bench 50kg 3x8 today and 60kg 3x8 a month from now you've gotten stronger. Simple as that. Especially if your a beginner.

Seriously, does logic evade you? Can you read?

1) Where on earth did I say anything about sets of 5 being only the best for strength?

2) What's your problem?

3) Low rep ranges are "THE BEST" for increasing strength.

4) What's your problem?

5) When did I say 3x8 won't increase strength?

6) What's your problem?

7) When did I say any other rep ranges won't improve strength?

8) What's your problem?

9) When did I say pyramid training won't increase your strength?

Scuba Ste

Rycn wrote: »

Seriously, does logic evade you?

No.

Can you read?

Yes.

1) Where on earth did I say anything about sets of 5 being only the best for strength?

1) Here

what is the best to get stronger? 5x5's?
For a beginner in general, yes, that or starting strength.

That's a statement that these two forms of training are the best way to get stronger, not qualified by any mention of there also being other ways to train.

2) What's your problem?

2) No problems, you?

3) Low rep ranges are "THE BEST" for increasing strength.

3) What's low reps and why are they "THE BEST".

4) What's your problem?

4) Still none, you?

5) When did I say 3x8 won't increase strength?

5) I never said you did, but you did imply that it wouldn't be "THE Best" for beginners.

6) What's your problem?

6) Still none but I think you might have one.

7) When did I say any other rep ranges won't improve strength?

7) See number 5 above.

8) What's your problem?

8) Pot meet kettle.

9) When did I say pyramid training won't increase your strength?

9) When did I say you didn't?

10) You forgot to say "What's your problem?"

Rycn

Seriously kid.

A fella asked whats the best way to improve his strength. I said 5x5 or starting strength presuming he's a beginner.

Jog on to one of the countless threads on this forum containing veteran posters recommending starting strength and 5x5 and question them for doing so.

You're trying to imply that I said all other possible conceived forms of resistance exercise will not improve your strength, I did not say that, nor do I think that.

So what's your problem?

How does this

Rycn wrote: »

For a beginner in general, yes, that (5x5) or starting strength.

provoke this

Scuba Ste wrote: »

Only sets of 5 are best for strength? A bit dogmatic no?

Lots of rep ranges are good for strength, even pyramids are.

If you can bench 50kg 3x8 today and 60kg 3x8 a month from now you've gotten stronger. Simple as that. Especially if your a beginner.

I don't get it, maybe I just can't comprehend your superior logic.

Scuba Ste

First of all, no one was provoked. You made a statement and were asked a question about it. I don't see anything wrong my post.

It doesn't matter whether everyone recommends Starting Strength or Stronglifts or anything, it doesn't make them the best (or the worst either). If you can't debate a point without resorting to "10 things I hate about you" then maybe you shouldn't make those points.

I didn't imply that you meant anything other than the best thing for strength is 5x5 or SS, which is what you posted and then I gave my own view.

Just to point out that I asked a simple question, was your statement a bit dogmatic. You replied by implying that I didn't understand logic and couldn't read. So I'm sure I'd sure be justified in asking you "what's your problem?" but I don't need to get personal on a internet forum. In future attack the post not poster. Ok kid.

Rycn

Scuba Ste wrote: »

I didn't imply that you meant anything other than the best thing for strength is 5x5 or SS, which is what you posted and then I gave my own view.

I did not say that. I said:

Rycn wrote: »

For a beginner in general, yes, that or starting strength.

Which means yes they're good for a beginner who wants to improve his/her strength. Do you not agree?

Scuba Ste wrote: »

Only sets of 5 are best for strength. A bit dogmatic no? Where did I say only???

Lots of rep ranges are good for strength, even pyramids are. I know, where did I say they weren't???

If you can bench 50kg 3x8 today and 60kg 3x8 a month from now you've gotten stronger. Wow really, thanks for the insight

Smart lad.

Khannie

Closing this 'til I read back through it in the morning or one of the other mods does something about it. Looks like total handbags though lads. Very disappointing stuff.