0

votes

Pyramid Weightlifting and Weight Increases

Answered on August 19, 2014
Created February 27, 2013 at 7:54 PM

I have googled like crazy, talked to trainers at the gym, and looked on here, and I cannot find an answer to my question. I have been pyramiding my workouts, increasing weight and decreasing reps with each set. What I want to know is how do I decide to increase the over all weight selection? When the bottom weights are too easy, or do I increase the bottom weight reps until I'm doing tons of them? I feel like that's really confusing. :) Here, I'll give an example:

I'm 44, female.

Bicep Curls, current:

30lbsx12R >Is ridiculously easy

45lbx10R

60lbx8R

75lbx4R >Is about 85% of my 1RM

Should I increase the 75lb until it's 8 reps, then go up on all of them? So that I am lifting 45, 60, 75, 90? Or just increase the reps on the bottom two weights (which is what the trainer said, but I don't feel doing thirty reps of 30lbs is a good use of time).

If you do or have done pyramid weight training, can you tell me what you do?

Cc3ce03985eac5ebcbb95fc2329f13b0

(7370)

on February 27, 2013
at 08:51 PM

I find it rather interesting that you would be rude enough to answer a question you say you don't care about with derision. I do a full work out, the question isn't just about bicep curls. I think there might be a short pier nearby, for you to take a long walk off.

Cc3ce03985eac5ebcbb95fc2329f13b0

(7370)

on February 27, 2013
at 08:44 PM

Thank you, that is very helpful!

E779d573d64ee55c5a670c951661fdb9

(20)

on February 27, 2013
at 08:33 PM

After rereading your question, let me add a little more ot make sure I answered you. If your shooting for a 12, 10, 8, 4-6 rep range on your 4 sets, you should be choosing a weight for the first three that let you get the goal reps and maybe have enough in the tank for a few more, but not so light that you feel like you could do 30 reps and your stopping at 12. Assuming your warmed up and ready to lift, you might be better doing something like 45, 55, 65, 75.

  • Cc3ce03985eac5ebcbb95fc2329f13b0

    asked by

    (7370)
  • Views
    1.6K
  • Last Activity
    1431D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

2 Answers

1
E779d573d64ee55c5a670c951661fdb9

on February 27, 2013
at 08:28 PM

I am not a trainer nor do I have a kinesiology degree, but I have lifted this way for many years. I treat this situation in terms of setting a goal for your workout, or in this case an exercise. If your goal is to increase strength, then set a rep goal for your last (heaviest) set, somewhere in the 3-6 rep range, and keep all prior sets constant but go to failure on your last set, ideally getting one more rep or so than you did the previous workout. When you hit the goal reps on the last set, then move the weight up for that last set and start the process over. You can choose to move the weights up on all of your sets, some of them, or just the last one, but the goal is always to go to failure on the last set while still having some in the tank on the previous sets.

For example, if you decide that your goal is to get 75x6, you might get it x4 this week, x5 next week, and x6 the following. The week after that, you might get 80x4, and then work that up to 6 reps in the same fashion.

This doesnt take into account the rate of your increases based on your stage of lifting or deloading weeks, etc, but it gives you a starting point to play with.

E779d573d64ee55c5a670c951661fdb9

(20)

on February 27, 2013
at 08:33 PM

After rereading your question, let me add a little more ot make sure I answered you. If your shooting for a 12, 10, 8, 4-6 rep range on your 4 sets, you should be choosing a weight for the first three that let you get the goal reps and maybe have enough in the tank for a few more, but not so light that you feel like you could do 30 reps and your stopping at 12. Assuming your warmed up and ready to lift, you might be better doing something like 45, 55, 65, 75.

Cc3ce03985eac5ebcbb95fc2329f13b0

(7370)

on February 27, 2013
at 08:44 PM

Thank you, that is very helpful!

-1
3a9d5dde5212ccd34b860bb6ed07bbef

on February 27, 2013
at 08:44 PM

oh my god it's bicep curls. It doesn't friggin matter.

Cc3ce03985eac5ebcbb95fc2329f13b0

(7370)

on February 27, 2013
at 08:51 PM

I find it rather interesting that you would be rude enough to answer a question you say you don't care about with derision. I do a full work out, the question isn't just about bicep curls. I think there might be a short pier nearby, for you to take a long walk off.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!