in one of your articles you suggested a pyramid scheme for shoulders development: 25 reps - increase weight - 15 reps - increase weight - 10 reps, rest 3 minutes, repeat doing 10-15-25, for a total of 100 reps.
I really like squeezing more work into less time, so I applied it to most of my assistance work in the last few weeks: DB rows, rear raises, curls, lateral raises, pushdowns, belt squats, leg press.
I also supersetted the smaller movements, i.e. I’d pyramid up with rear raises 25-15-10, then immediatly pyramid up rope hammer curls 25-15-10, rest 3 minutes and pyramid down each one back to back. Same with lateral raises and pushdowns. And just to make sure I did at least “something” right, I also used slow negative, paused reps and different tempos during the various sets.
I like how it’s been working, I’m running a basic 3 days PPL split and I can really hammer the assistance work after strength work while having a lot of time to recover.
But, I also just managed to catch up with some of your articles and stuff in your blog and seen you recommend the 350 method. I want to try and mix it with the above, my exercise selection is pretty much the one I wrote above, plus body weight dips that I usually superset with plate raises for 5-6 sets of 8-10 reps, and I want to take off the leg press for the hack squat.
As I said in the BTN press thread, exercise selection is a bit crippled by the fact I’m still dealing with the thumb tendinopathy and I can’t do much that requires bending/flexing the wrist (front squats, benches, overhead presses with a close grip, most DB variations of pushing exercises).
So, with this in mind, in your blog you suggested to be a bit conservative, which of the above exercises would you recommend pushing with the 350 method, while keeping the others with the pyramid scheme? Is this a good idea at all?
I was leaning towards belt squats on leg day, DB rows on pull day and dips on push day. The push day’s main work is BTN press working up to a heavy set of 6-10 reps, with a backoff set of 15-20+ reps, so another option could be to scale the weight down and instead of a single set of 15-20 reps, use the 350 approach.
Also, the pyramid scheme nets a total of 100 reps, while the 350 method a total of 50 reps, this would mean that I’m getting less volume on belt squats and DB rows but the 350 method allows to handle more weight, so the actual volume/poundage difference is minimal, I guess it wouldn’t make much sense to add even more work to make up for that slight difference.
Sorry for the long post and thanks in advance!