T Nation

Ramping/Pyramiding... Again


#1

I'm sure this was probably answered already, and I apologoze for the redundant thread but I couldn't find the answer to this particular question:

Which looks like a better strategy for ramping/pyramiding:

3 x 8-12 on exercise

50x12
65x10
80x8

or..

50x8
65x8
80x8

or does is there no real difference between the two?


#2

Find whatever works best for you dude. I’m more of the first way, but I just kind of do whatever feels good when warming up.

In the time it took to think about making this thread you could have already found the answer in just a few training sessions.


#3

20x5, 40x3, 60x1, 80x1, 100x1, 120x1, 90x8, 80x8, 70x8


#4

twiceborn, you’re not supposed to give away the secret ramping formula! WTF!


#5

[quote]twiceborn wrote:
20x5, 40x3, 60x1, 80x1, 100x1, 120x1, 90x8, 80x8, 70x8[/quote]

See, and I’m not debating this, but I personally wouldn’t generally go about it that way.

That’s the great thing about ramping, everyone’s got their one style.

I’d probably do something like, (assuming 315 lbs on a bench is the work weight,)

Bar x 10 just to get loosened up, with some rotator cuff stuff, etc.
95 x 12-15
135 x 12
185 x 6-8
225 x 5
275 x 2-4
315 x whatever

or, if I felt like I didn’t need so much warm-up, maybe something like…

Bar x 10
95 x 15
155 x 10
235 x 6
285 x 3

or something like that. Still basic formulas.

But then, like twiceborn here, I know guys who a lot of doubles and singles when working up. It’s all preference, imo.


#6

[quote]SSC wrote:

[quote]twiceborn wrote:
20x5, 40x3, 60x1, 80x1, 100x1, 120x1, 90x8, 80x8, 70x8[/quote]

See, and I’m not debating this, but I personally wouldn’t generally go about it that way.

That’s the great thing about ramping, everyone’s got their one style.

I’d probably do something like, (assuming 315 lbs on a bench is the work weight,)

Bar x 10 just to get loosened up, with some rotator cuff stuff, etc.
95 x 12-15
135 x 12
185 x 6-8
225 x 5
275 x 2-4
315 x whatever

or, if I felt like I didn’t need so much warm-up, maybe something like…

Bar x 10
95 x 15
155 x 10
235 x 6
285 x 3

or something like that. Still basic formulas.

But then, like twiceborn here, I know guys who a lot of doubles and singles when working up. It’s all preference, imo.[/quote]

This way of ramping is very much in line with how I do it as well.


#7

i dont think it matters too too much either way. when im taking a high volume approach i tend to do 4x8
65x8
70x8
75x8
80x8

total pounds lifted - 2320

or whatever. when i do low volume and low rep work i tend to do it the other way. so using the same numbers, i might do
65x8
75x4
80x2-3
85x1-2
90x as many as possible (maybe 4ish)
total pounds lifted 1505

so although i ramp up to a higher weight, im not lifting as many total pounds on the second method. i tend to use this one when im doing something with a higher frequency and lower volume.


#8

tbh…

I realized I make better gains when using straight sets for most of my exercises…i still ramp on my first exercise(i do 3 working sets though)…and the rest of the exercises are mainly straight setted(altho i may do some ramped sets here and there)…

maybe i just have different genetics than most of you, but I feel i need at least 9 working set per body part to fully stimulate growth…

i got minimal growth out of 3-4 top sets despite big increases in strength…whereas I’m make substantially more physique progress doing 9-12 working sets per body part…