T Nation

Thoughts on Featured Article?


#1

I was wondering if y'all have tried set/rep training similar to what was described in the featured article http://www.T-Nation.com/training/pyramid-method-for-strength-muscle

Essentially, it's straight sets but decreased the number of reps per set. Ex. 5:4:3:2:1

I just finished doing 4 weeks of ascending pyramid sets for bench and was about to switch to 3x5, however, I was wondering if the pyramid set layed out in the article would be a large enough difference from what I was performing to continue linear strength gains.

My ascending pyramid workout looked like this on bench:
105x10
125x 8
145x 6
165x 4
170x 3
180x 2
145x 6

I was planning on switching to a 3x5 of 170, but if the pyramid plan in the article does the same amount of volume, would I see better or similar strength gains due to the varied reps? And if I did the article's pyramid sets, would it be different enough from my previous pyramid sets to induce strength? Thoughts? Thanks


#2

No way to know in advance, but if those numbers you posted are pounds and not kilo’s, you should be able to progress linearly for quite sometime, no matter what program you choose. If you lift weights that challenge you consistently, and you eat enough, you will get stronger. Period.


#3

[quote]flipcollar wrote:
If you lift weights that challenge you consistently, and you eat enough, you will get stronger. Period.[/quote]

This. I have said it in many threads like this that I am a firm believer that lifting weights will make you bigger and stronger. It’s honestly hard to find a program that DOESN’T work, as long as you throw enough effort at it.


#4

Yes those numbers are what I used most recently, and they are in pounds. My bodyweight however is only 138. I’ve had a history of stalling on progress in bench press if I don’t change up my routine every 3-4 weeks, So do y’all think that going from one pyramid type to another will provide the necessary amount of change?

I know there’s only one true way to find out, but I don’t have much time to waste as highschool powerlifting competitions start in about a month and a half. Also, thanks both for y’all’s initial inputs. I’ll try to keep that in mind for most things


#5

Yes those numbers are what I used most recently, and they are in pounds. My bodyweight however is only 138. I’ve had a history of stalling on progress in bench press if I don’t change up my routine every 3-4 weeks,

So do y’all think that going from one pyramid type to another will provide the necessary amount of change? I know there’s only one true way to find out, but I don’t have much time to waste as highschool powerlifting competitions start in about a month and a half. Also, thanks both for y’all’s initial inputs. I’ll try to keep that in mind for most things


#6

[quote]FarmerJoe wrote:
Yes those numbers are what I used most recently, and they are in pounds. My bodyweight however is only 138. I’ve had a history of stalling on progress in bench press if I don’t change up my routine every 3-4 weeks,

So do y’all think that going from one pyramid type to another will provide the necessary amount of change? I know there’s only one true way to find out, but I don’t have much time to waste as highschool powerlifting competitions start in about a month and a half. Also, thanks both for y’all’s initial inputs. I’ll try to keep that in mind for most things[/quote]

Change is not the necessity here, consistency is. Pick a program, believe it, and work it. Don’t miss workouts, chug eggnog (xmas weight gainer) until you throw-up, and work harder everytime you go to the gym than you did the last time.


#7

[quote]FarmerJoe wrote:
Yes those numbers are what I used most recently, and they are in pounds. My bodyweight however is only 138. I’ve had a history of stalling on progress in bench press if I don’t change up my routine every 3-4 weeks, So do y’all think that going from one pyramid type to another will provide the necessary amount of change?

I know there’s only one true way to find out, but I don’t have much time to waste as highschool powerlifting competitions start in about a month and a half. Also, thanks both for y’all’s initial inputs. I’ll try to keep that in mind for most things[/quote]

lol. Don’t have much time to waste. Hilarious. You’re in highschool dude, get real. I’m 31, and I can assure you that you’re being short-sighted by suggesting you can’t try something new because you have high school powerlifting meets approaching. That’s absurd.

How tall are you? Unless you’re under 5’5, you will be severely limited at 138 lbs. Your lifts WILL stall if you don’t add bodyweight, especially your bench press. I’m 5’10, weigh 190+ lbs, and I strongly believe that I won’t be seriously competitive without gaining 30+ lbs at my height. My total is around 1300 lbs right now.

So to sum it up, programming is not your issue. Food is your issue. Eat more of it.