Moving Up in weights... why not down?

[Rise]

Ok the title might have been a bit misleading. The question i have is why do we go up in weights throughout sets instead of starting as high as we can and going down? Like at the moment, i can bench press 2 60lb dumbbells on my 3rd set, so i start with 50s, then 55s, then move to 60s. Why don't i start with 60s or even 65s (since i'd have more energy to do them) and go lower from there? i'm assuming there is some reasoning behind this, especially since i've NEVER heard to do otherwise but i still have to ask.

[Zilla]

I'm currently doing pyramids and never gave it any thought as to why it's done the way it is until you mentioned it.

I want to say that it's to pre-exhaust the muscle, but I'm not sure.

[mastover]

I think you might be describing Reverse Pyramid Training. I love training in this method. Here's a good explanation:

http://www.bodybuilding.com/fun/randy2.htm

Your heavier sets don't become compromised. Make sure you warm up well though.

[sevenatenine]

Originally Posted by Rise

Ok the title might have been a bit misleading. The question i have is why do we go up in weights throughout sets instead of starting as high as we can and going down? Like at the moment, i can bench press 2 60lb dumbbells on my 3rd set, so i start with 50s, then 55s, then move to 60s. Why don't i start with 60s or even 65s (since i'd have more energy to do them) and go lower from there? i'm assuming there is some reasoning behind this, especially since i've NEVER heard to do otherwise but i still have to ask.

I don't know, thats usually how I train (heavy first, then as I get tired lighter). It keeps me at the edge of my seat always lifting the HEAVIEST weight that my body can handle at that moment in time..... I tried starting light and working to heavier, but the first few lighter sets just felt like a waste of time so I switched them up.


Chris.

[Zilla]

Originally Posted by mastover

I think you might be describing Reverse Pyramid Training. I love training in this method. Here's a good explanation:

http://www.bodybuilding.com/fun/randy2.htm

Your heavier sets don't become compromised. Make sure you warm up well though.

What a little gem this piece of information was.

Is there any other advantages to doing pyramids in reverse? I'm happy with what I'm doing at the moment, but I am do for a change in the next week or so and doing pyramids in reverse sounds like fun.

[Rise]

Originally Posted by mastover

I think you might be describing Reverse Pyramid Training. I love training in this method. Here's a good explanation:

http://www.bodybuilding.com/fun/randy2.htm

Your heavier sets don't become compromised. Make sure you warm up well though.

mastover, that was a great link.

do you know if there is a reason to train using pyramids vs. reverse pyramids? Do they have different results? i ask this because the more i look at reverse pyramids... the more they seem to make the most amount of sense for getting stronger. what do regular pyramids offer that reverse pyramids don't?

[mastover]

Using the squat as an example, here's what you can expect:

Conventional pyramid:
warmups:1x135x15
1x185x10
work sets:1x225x8
1x245x6
1x265x4-5

Reverse Pyramid:
warmups:1x135x10
1x185x5
1x205x3
work sets:1x265x8
1x245x9
1x225x10-12

Immediately you can see that you're performing more reps with every single one of your working sets with the reverse pyramid because you haven't been fatigued by beginning with the lower weight, in this case 225#'s for 8 reps in the conventional set.

I also like doing conventional pyramids, and usually like to end it by dropping down to the weight I originally started with and repping out till failure. Good way to tap into some extra motor units previously left dormant.

[Zilla]

Thanks Mastover.

I'm going to try this in my new rotation.