PYRAMID SETS VS. REVERSE PYRAMID SETS VS. STRAIGHT SETS for BODYBUILDING (Best for Muscle Growth)
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- Опубликовано: 8 сен 2024
- Should you use pyramid sets, reverse pyramid sets, or straight sets for muscle growth? In this video I discuss the pros and cons of these training methods for hypertrophy.
In pyramid training, you start with lower weight and more reps, then increase the weight and decrease reps as the sets go on.
With reverse pyramid training you start with the higher weight and lower reps, then decrease weight and increase reps across sets.
Straight sets are where you keep reps and weight steady across sets.
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About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.
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Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video.
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#ReversePyramidTraining #PyramidSets #NaturalBodybuiding
EDIT: 5:35 The example I meant to show for pyramid sets was (12*80) + (10*90) + (8*100) = 2660 -thanks Aditya Kundal for pointing out the error!
Learn how to squat, bench, and deadlift for optimal hypertrophy! ruclips.net/video/iyv35wGzL2k/видео.html
My calculations were way off man 😂😂
@@adityakundal4267 All good ahah appreciate the feedback!
Yeah i saw that too
Many bodybuilders prefer to pre-fatigue muscle fibers before their top working set to activate and exhaust the maximum amount of motor units while minimizing stress on joints. Lee Haney was a proponent of this method.
Reverse pyramid for compound lifts (reduce by 5-10% per set) & straight sets for my isolation.. helps me crank out the volume for hypertrophy
That is a solid approach
Big lifts: top set of 4-6@9, drop 10-20%, Hit 1-4 sets of 8-12 reps with the last set being an all out set to RPE 9. Add weight each session. Higher reps in the beginning of the block, and lower reps towards the end of the block. Deload, rise, repeat.
That sounds like a really solid way of going about things!
How long have you been training like that for?
@@DrSwole yea I start at 8s at the beginning of the block, then drop a certain percent and do 12s. Adding weight to the 8s each week, and increasing from 2x12 to 4x12 on my back offs. Then once that is done I go to 6s with 8-10s as back offs, then 4s with 6s as back offs. Then repeat, or start with singles and triples as back offs if I want to go for a peak. Those are the main lifts.
Supplementary main lifts like pause squats or block pulls follow a pyramid up style usually with higher reps towards the beginning of the cycle and moderate reps towards the end. I’ll also go from least specific to most specific. For example SSB squat to 3-0-3 squat to pause squat, or block pull to pause dead to deadlift. By the time I am peaking I am specific to whatever I want to get stronger in, and doing those lifts multiple times per week while practicing singles at rpe 8 regularly before back off work that tapers over time.
Accessory work is usually Myo Reps to just get it done quickly or an AMRAP with a time limit. For example AMRAP curls in 5 min.
I learned a lot of this style from Barbell Medicine
@@BrandoTheMando87 Good stuff man. Are you in my facebook group? Always looking out for people who have good insights to contribute to the community facebook.com/groups/drswole
Thank you so much for what you do!!! I’ve switched from bro splits to buying your upper/lower e-book. I’ve seen great progress. Cant thank you enough!!!
Awesome to hear! That means a lot
Which program are you using from the book?
@@DrSwole i used all the information to create my own. But they are very similar
@@sergio1503 Honestly that was the end goal of the book, to have you write your own customized plan. Really great to hear!
@@sergio1503 This is going on the IG story ahah
I’m big on pyramid sets(14-8 reps). Even though you might lift a little bit more in straight sets. I feel like pyramid offers more intensity in every set lifting close to failure. Tracking is no problem if you type everything out.
As long as it’s working for you!
If my goal is to mainly maximize strength but at the same time get a bit of hypertrophy training in, I will typically stick to RPT (mainly for the compound lifts). For pure hypertrophic, I will stick to straight sets in the 12-15rep range (mainly for isolation movements). I just do whatever I feel like maximizing more
Ah okay as long as it’s working well!
Can I get your opinion on this?^
@@nikolastojanovic7440 I think a range of rep ranges will be best for hypertrophy
RPT is strength and hyper trophy in one 1st set hyper second u lower down rep n weight(strength)
I do piramid to avoid injuries. I feel like I really need to do the excercise well before I put in much weight. To compensate I do 5 sets whereas in straight mode I would do 3
Awesome video as always! Might you consider talking about intensity techniques like isoholds/isometric contractions? Are quite popular at the moment but I couldn’t find any science based info. Thanks and keep it up the good work!
Ahh interesting suggestion
What other intensity techniques would you want to know about?
How to dose mechanical tension, volume and metabolic stress in a meso cycle, maybe? Thanks!! Happy new year!
@@elenapessina700 Good questions for sure. Happy new year to you too!
Personally I add weight to every set and do not change the amount of reps, leaving 1-1.5 min rest so it doesn’t effect my next set. It’s tricky when bumping up in weight but I usually manage to hit failure on my very last set and rep. Works well for me :)
Glad it’s working for you!
@@DrSwole is there a name for this type of training? I was always told it was doing super sets but I’ve just learned that the term is talking about working the opposite muscle right after a set(bi’s to tri’s)
@@georgejestra7747 I suppose you could call them pyramid sets
@@georgejestra7747 I don’t think there’s a term for that though
If you train with the same rep every set, increasing the weight and on the last set you can't manage to finish the rep, that is called RAMPING and its very effective
(Sorry for the english i am italian)
Great video on the pros and cons of pyramid sets, reverse pyramid sets, and straight sets. Reverse pyramid sets are great for compound exercises and straight sets are great for isolation exercises and compound exercises. Pyramid sets can be used for warmups.
Cheers!
Pyramid sets are very difficult performing five sets going heavier each set 20,15,12,10,8 was my old routine. My experience is that the 5-level pyramid is much more hypertrophic than the 3-level pyramid. IMO pyramid sets build much more strength & confidence through progression. It's hard to increase weight with straight sets and just get stuck doing the same weight for eternity. Pyramid sets work better with machines b/c it's much easier to ratchet up the weight; fancy adjustable dumb bells also work good. Drop sets are good for big sweeping core moves like clean & jerk, snatch, deadlift, squats although I recommend a warm-up set b4 trying to go straight to max.
I enjoy back loading for most lifts and dynamic double progression for compounds and assisted Compounds.
👍🏼
Always got the best results from pyramid sets on bench. I think it's kinda the best of both worlds. Though I through in straight sets now and then too.
As long as it’s working for you!
What kind of rep scheme will you use?
@@DrSwole I change it up sometimes, but generally 10, 8, 6, 4, then often I'll drop down and burn out with lighter weight in the 12 rep range.
First couple sets I'm leaving a couple in the tank, basically getting warmed up and putting real effort into the last couple heavy sets, then the lighter weight burn out.
I vary it up by sometimes ending on a 2 rep or something.
@@LastBastian ahh okay
@@DrSwole I'm only a casual lifter, but I've been doing it for nearly 30 years now. At my best I benched 365 at 185 body weight.
Not spectacular, but I figure not bad for a skinny natural.
I love reverse pyramid training. I feel i made good gains from it
It's a solid technique for sure
Which lifts do you use it on?
@@DrSwole evey lift i do. Sometimes ill switch up to straight sets then rpt sets to change things up
@@chasetaylor777 Ahh okay cool!
@@DrSwole hey what do you think about doing the same body part every day nuclei overload. I spelled it wrong i think
I typically use pyramids when I want to determine a specific RM, say my 5 RM. I go with something like 2 RIR and get an estimate of the 5 RM from weight & estimated RM and move backwards from there. For my regular workouts I typically do straight sets, though I'm considering modulating my reps in those in the future.
I believe reverse pyramid sets make it so you are able to perform more quality reps by going down in weight, pushing more reps with alot less form breakdown and more tension
Splendid explanation indeed! I have seen some individuals practice pyramid sets with say, push-ups or barbell press for instance, increasing reps as they go along with around a second or two of rest in between, and reaching failure only at the last set. And then they do the reverse of that to get a full pyramid. Instead, what if one brings ever set to failure? Would that then produce more hypertrophy rather than doing the above mentioned which looks like just one big set with around 30 odd reps with a second's gap between reps?
Also, I do circuits with 1 failure set per exercise variation in the form of 3 such rounds covering the full body. In other words, I do say, 1 set of push-ups, followed by 1 of pull-ups, then 1 of squats etc with no rest between sets, and repeat this sequence 3 times. I plan to do reverse pyramid training in this program, which means, begin with slow eccentric movement and less reps in the first round, followed by a gradual increase in reps in the 2nd and 3rd rounds, so for example, 6 reps per set in the first round, then 8, then finally 10 reps in the last round. Is this good for hypertrophy and muscle growth? Thanks and keep it going!
Great video!
Reverse pyramid sets sound a little like back-off sets. 1-3 sets of heavy low-rep work on your first main compound lift, then dropping the weight slightly and performing the last few sets with higher reps, ideally with a variation of the main lift such as a pause/tempo squat for the standard heavy back squat.
Yes back off sets would totally count in my definition
Although for pure hypertrophy, things like paused or tempo lifts aren’t as big a component of programs - is strength a priority for you?
@@DrSwole Not so much strength for the sake of strength, but strength in that something like pause squats can help prevent stalls and sticking points from occurring in the main lift. Doing straight squats makes sense as well. I just think incorporating variations wherever possible will help with longterm progression and fewer plateaus.
@@angrygoldfish Glad it’s been working for you!
Make a proper video on *_ warm ups_* before lifting *_heavy_* . Love U
Thanks for the suggestion!
Found you via Eric helms// looking great// subscribed🤙
Glad you found the channel!
What are your goals?
Decreasing weight during sets makes your muscles remember the lighter weight. Your muscles need to remember the last set (top weight for rep range) so they want to strengthen for the next rotation. Then you increase top sets (3 to 4 sets at the top depending on rep range) to make your muscles want to increase strength again.
I heard Eddie Hall saying that and I can't contradict him, but still if I do pyramid I would probably max out at 90kg bench press and by doing RPT I start with 100kg. Still not sure what is the better
@@Radu.Daniel idk im just throwing darts here. i would say RPT is more comfortable for upper-body training. lower-body training with RPT starting heavy seems like suicide. the heavier you lift, the more you'd would naturally want to go into regular Pyramid sets for safety reasons. RPT seems great for the casual/beginner/intermediate lifter as well. i can imagine the motivation factor is far stronger for a beginner when they know it's just gonna get lighter & lighter vs Pyramid sets, where it gets harder & harder this can feel very challenging to the beginner/intermediate. RPT also takes less time, so normies don't have to worry about spending 3-4 hrs per gym session.
i don't think any style is "better than" another at the end of the day, these training methods are all simply just tools to the practitioner.
Hey Doc, any tips on how to progress with straight sets ? Should I go to failure on all sets or one(or more) rep shy to failure ? Make a video if possible. Thanks. Stay safe.
I made a video on failure training!
ruclips.net/video/BbKWImbzGAs/видео.html
@@DrSwole Thanks Doc.
You’re welcome!
@@kavishgour3267 No worries!
6:46 This is why straight sets are simply not optimal for both hypertrophy and strength. I’m a firm believer of no matter what you’re chasing, pushing out those last few reps gives the most progress, so purposely leaving 2-3 reps in reserve just so you can maintain the reps for the next set just forces you to half ass the work, or at least not benefit from every set the way you would if you went near or to failure
There are pros and cons of going to failure. But if can certainly work for people
How can I increase the weight or progressive overload with reverse pyramid set?
I just use reverse pyramid with dynamic double progression for fun
Hey doctor Swole my leg workouts have been suffering lately. I always feel like I’m going to throw up during my leg workouts and I’m having trouble getting through it all. My rest times during the workout have increased significantly which I know is a sign of overtraining. I’ve mostly cut cardio out of my routine and I know I’m really not doing a lot of volume. Instead the bare minimum for a beginner. What could be some probable causes that have led to this happening?
Hmm some common causes might be overall life stress, health or recovery issues. Within training, you might be trying to progress weight too quickly or doing too much volume
Do you think any of those might apply?
@@DrSwole Progressing weight too quickly might be it. I’ll try and drop the weight and work my way up so i don’t tax my body as much. I was also resting one minute between isolation exercises and two minutes between compounds should I increase that amount?
@@ZW-ys8xo Dropping the weight would probably be smart. I find it tempting to progress more quickly than my body is able to these days.You just want to be able to have a sustainable progress
@@ZW-ys8xo I think around two minutes for isolations and 2 to 3 minutes for compounds is usually good
What sort of doctor are you? Do you have to do lots of shift work? I'm a junior doc - working in acute medical rotations mainly. Lots of 12.5hr night shifts - I find that I lose my gains during these periods and negatively recomp (gain fat and lose muscle) just due to stress and not being able to sleep enough - or train effectively. Do you have any strategies to negate this?
That's really tough... That happens to me too and it's something I've been trying to figure out. Tbh it's something you can't completely get around. All you can do really is maximize the amount of rest you get around the shifts (before and after) and try to stack your tough workouts on your days off (and not post-call if possible)
Where are you from?
@@DrSwole OK, thanks for the advice! I might try twice-daily training on my off days when on-call. I'm from the UK.
@@cussyrichards6121 ahh okay. Might be worth a shot. Basically whatever allows you maximize your productive rested days
Going to try reverse training from now on
Lmk how it goes!
Aren't you pyramiding up with your warmup sets? Unless you are doing straight sets with no warm up sets you are always pyramiding up and then optionally pyramiding down.
Maybe you can do a video on warmup sets.
Thanks.
Yes, but here I was talking about work sets
Warming up would be a good video topic! How do you warm up?
@@DrSwole I do the Dorian Yates warm up 50% working weight for 12, 70% for 10, 6-8 reps for working sets. I don't know if it's best or not, just something I saw online.
@@TimUckun I think that’s fine as long as you’re not tired out for your working sets
Very nice 👌 good information couch 👍
Thanks man!
Do you use pyramid or reverse pyramid sets?
@@DrSwole I used straight sets n reverse pyramid
@@arshadnawaz9654 great! Glad we agree
Hi Dr. Swole. New sub here! Nice content and very helpful. Im doing straight sets quite sometime then i discover the RPT approach.
correct me if im wrong since you mentioned that its optimal to use RPT first, remaining sets will be straights sets.
If my squat rep goal is 6-8reps, 3 sets.
1st set 200x6
2nd set 180x8
3rd set 180x8
Is this how i progress for nxtweek?
1set 205x4-6reps
2/3set 185x6-8reps
This works! You’ll want to progress as quickly as you can do so sustainably
I discuss progression schemes here ruclips.net/video/yZS_kkNasI4/видео.html
@@DrSwole Thanks a lot for the quick response!
I will check this one.
@@DrSwole Nice! So i will just add up weights once i hit the 6 rep goal for the 1st set and everything will follow. :) yes?
@@dalumfitnessph no worries!
Another great video!
Thanks man!
Do you use pyramid or reverse pyramid sets?
For the moment using straight sets. I am able to do more volume this way. I only struggle to use rpe for the first set. Let's say I plan to do squats 4 sets 5-8 rep range. I will only add weight once I manage to do 4 sets of 8 with a given weight. The more I progress the more reps I still have in the tank the first two sets. Bumping up the weight the first sets might be beneficial but then sets 3 and 4 have to be at least 10 lighter otherwise I don't hit the Lower end of the rep range. As you explained perfectly im the video 😃.
@@originaltklappah9245 cool! Glad you agree with my logic ahah straight sets are nice for tracking fsure
I do straight sets and increase weight on each set ramping.
Fair enough
Kinobofy gang checking in
Hmmm... I never do pyramids or reverse pyramids or RIR - I just do straight sets and keep it within a rep range (8-12/6-10/or 10-15); simpler and easier to track, and I just gradually lower the weight from my top working weight, when needed. Technical failure on every set.
Aiming for a rep range and lower weight when needed is a good way of doing it!
You could say that you use RIR in the sense that technical failure would be 0 RIR
@@DrSwole Nothing in reserve for me, lol; no reservations... It's the final 1-2 grinding reps that equates to growth, in my experience - so why not just do this with every set? I do drop sets once in awhile as well though - if I want to speed things up... I've never really liked super sets either. Straight sets for me.
@@DrSwole This might sound extreme, but any set not taken to technical failure I would see as being a wasted set... Just the way I workout. 😄
@@carlosmorris4510 Fair enough - as long as it's working for you!
Hey man! I noticed you don’t have flies on the programs in your e-book. Is that something I can add in or just an alter pressing volume? Just curious your thoughts.
Also been using your modified upper/lower technique and throwing some rear Delt or side Delt isolation work on lower days. It’s really been helping me even out workouts and not neglect anything
Yes feel fee to add it in. I typically suggest that people stick with compounds for the majority of their volume until they're intermediate/advanced just for efficiency
Glad to hear you like my technique!
Don't do bench flies.
Coach, for example if we use 3x12 reps and last set to failure… (maybe last set of first workout week we can achieve to failure 20 reps then another workout season we increase weight double then maybe last set 14 and so on… at least not waste of time because first few work season already adaptation and last set failure too)
I mean System automatically adjust itself…
Because we increase weight per workout season or week and sooner or later balance will occur… if we can`t last set 12 or barely achieve it so already first two set hard enough for stimulus for muscles…
Just like 5x5 or 3x5 but just more reps… thats all… first weeks easy then harder and harder…
Make sense ? At least for beginner…
My coach once said to me first set should do failure so we will can learn right weight and never do even a single waste of sets but this method broke my motivation so badly… Because my muscle and mentally not ready that method… (I think bad for beginner)
İf we use 1 or 2 in the tank merhod at that time beginners can`t adjust properly because lack of experience…
I think best method for beginner to intermediate straight set and try to achieve target sets and do last set to failure…… easy track progress and motivating too…
How close you go to failure will depend on how much volume and your frequency as well
I discuss failure here! ruclips.net/video/BbKWImbzGAs/видео.html
Thanks for the highly informative video. Great job! 👍. I am currently trying out reverse pyramids with calisthenics. I leave a gap of around 5-7 seconds between reps, doing slow ecentric movements in the first few sets in order to begin with fewer reps and then increasing my rep speed to get more reps as I progress. What I would like to know is, should each set conclude with a failure rep (the way I do it) to produce maximum hypertrophy ? Could I do a full-body reverse pyramid workout (which takes around 10 minutes) with a 30 sec rest between each exercise? I find reverse pyramids so intense that for those moments my blood pressure seems to increase beyond normal. Would great to have your insight 👍. Thanks and keep up the good work
How close you go to failure depends on a few things, I’ve done videos on it you can look up
I’d suggest longer rest periods which would allow you to perform better across sets
@@DrSwole Thanks Dr. Swole truly appreciate your prompt response. Since I would be doing a full body calisthenics with reverse pyramids (push-ups, inverted rowing, squats etc) I could leave a gap of around 10-15 secs between sets for each exercise and see if my blood pressure still increases and more rest between each exercise. Many believe that descending pyramids (reverse pyramids) are better for muscle gain as compared to the ascending ones where we begin with more reps. Would you say that is true? Thanks again Doctor
@@KRISHNATOSCANA both work but I’d go with what allows you to perform more overall volume and what feels best
@@DrSwole your approach is truly beneficial and possess a lot of wisdom. Thanks again and I hope to connect soon 😊
Which among Straight, Pyramid or Reverse helps in weight loss?
All of them work!
Training for weight loss is basically the same
Thank you❤
You’re welcome!
Do whatever you can stay consistent with
That’s huge
Do you use pyramid or reverse pyramid sets?
@@DrSwole reverse pyramids because I train for strength and muscle so you can get the best of both worlds training that way
@@itssmoove9435 fair enough
I've been trying your upper/lower split for a few weeks now and seeing pretty good results, would you say it's proper progression that i increase my sets by 1 rep each week? would that be considered proper progression? ex. OHP 10lbs 3x10 then the next week 10lb 3x11? (I'm a female btw) thanks!
That certainly counts as progression ☺️
How long have you been training for?
@@DrSwole is there another form of progression for a beginner besides what i mentioned or pyramid, or is that good enough? consistently i've been since beginning of Feb with your upper/lower split but I've been on and off training for the past 4 years lol so I'd still consider myself a beginner for sure. thanks for the reply!
@@MySwagg93 there are a few other progression schemes... I discuss them here! ruclips.net/video/yZS_kkNasI4/видео.html
So same weight for every sets n reps is best for muscle buliding. Standard pyramid n reverse is better for hypertrophy. Wat u think about super sets n drop sets?
Supersets are great as long as they don’t involve the same muscles. Drop sets can be useful too
I discuss intensity techniques here ruclips.net/video/1NTAoiDR-hE/видео.html
Great vid! but why do you believe pyramid sets are harder to track? I've personally never really had a problem tracking its progress
Really just less intuitive. Like if you progress one rep on your 3rd out of 4 pyramids sets
What pyramid scheme do you follow?
@@DrSwole I would usually do 4 sets of 12-8-6-4 pyramiding to heavier weights and lower reps, as well I would keep an RIR of about 0-2 so the rep range would stay consistent even if I had an extra rep left or not.
@@justinst.bernard4606 ahh okay
Yo doc, what do you think of this....
I am trying to go for 3 sets on each exercise
First set, heavy as I can go, with 12 reps
Then, I drop the reps to 10 (same weight)
Then, 6 or 8 reps at the final set (same weight)
BUT, every set is worked SLOWER and SLOWER
What do you think? I feel quite pumped and not as tired as before, but I'd like to know what u think
Could work but it’s difficult to precisely track overload when you change the tempo a lot
@@DrSwole ok then I won't change the tempo 😬
thank u dude
Cheers man!
Should i do like one or two sets of warm up for these workouts ? Especially the reverse pyramid set
I have a video on warming up
ruclips.net/video/n0fCycacX6E/видео.html
Dr. Swole, is this kind of workout okay?
Example: 25 pound dumbbell curls for 4 sets of 12 reps. If I can do 25 pounds for 4 sets of 12 reps with perfect form, then increase weight to 30 pounds and do 4 sets of 12 reps all over again and continue/progress?
I think that’s an example of straight sets?
Yes you could do that but you might be able to increase in smaller increments
Eg 4x13x25 might be an intermediate step
@@DrSwole thank you so much!!
Hi, good vid, i am trying to get leaner and lose fat, i am doing weighted calisthenics 4 days a week, following and upper/lower split. For getting leaner, should i focus more on training for strength or Hypertrophy?
Good question. Hypertrophy training should be your main goal because it will make sure you continue to build/retain muscle while losing fat
How long have you been training for?
Ask Dr. Swole ok thank you very much and i have been into calisthenics training for a few years but this past year is where i have trained consistently
@@ChunkypigPlayzMC okay nice! Great to hear that you’re getting consistent with things
what's up with the background sound????😧😧
What kind of set and rep scheme would dynamic double progression be since I'm manipulating both weight and reps to stay at the same rpe?
What’s your definition of dynamic double progression?
@@DrSwole its a form of double progression, but progressing the first set is priority. For example i could do curls for a rep range of 8-10. When i hit the top end of the rep range for the first set i would increase the weight next workout. If i cant do the same wight for the second and third set i would lower the weight to still be in that 8-10 range.
Week 1 (8-10 reps)
-10 @35lbs
-9 @ 35lbs
- 8 @ 35lbs
Weeks 2 (8-10 reps)
-9 @40lbs
-8 @40lbs
-9 @35lbs
Weeks 3 (8-10 reps)
-10 @40lbs so next week i add 5lbs again
-8 @ 40lbs
- 8@35 lbs
So depending if u think u can get at least 8 reps u would use the same/less weight as u did on the 1st set
How about ramping set? I do ramping set for heavy weight. hypertrophy for straight set. What do you think of this?
By ramping sets do you mean pyramid sets? Like going up in weight and down in reps?
@@DrSwole I mean 225x5, 235x5, 245x5 255x5 265x5, anything over 9rep, I do straight set.
@@ironmark1002 that could work although if your first sets are more than 4 reps away from failure you might not be getting optimal hypertrophy from them
I really enjoy doing a pyramid up, then return like 12, 10, 8, 6, 10+ gained a lot of size and use it on most of my compound movements.
OK nice!
What are your current goals?
@@DrSwole My goal is always size. Strength is also a goal as I am not tryna do 20 reps. Currently I am kinda fluffy so cutting 15 lbs in happening by June.
@@XTheSpartanX7 solid. best of luck with the cut!
I have completely plateaued on my one arm pull up training. I do one set of max reps and then four sets of 3 reps. Will you recommend me a change in structure? Thank you
One arm pull-ups are legit!
What RIR are you hitting with the four sets and what frequency are you using?
@@DrSwole I can usually do 0-1 more rep depending on the set
@@Spydrco how often do you do that? Might help to bump up frequency
Not an expert, but don't you think you are doing always the same? I mean, the only source of increased volume is your first set which is also the one you go to failure. I was stuck quite a time at 3 pullups after I got there from 0, then realized my volume of total reps was also the same with 5 sets. Started focusing in the actual amount of reps instead, basically increased the 12 reps that I did in 5 sets with +1 rep at each session, at first I needed more sets, but right now sitting at 44 reps in 5 sets atm, and still increasing 1 from session to session
I really like reverse pyramids
They great
How do you program them?
@@DrSwole Hey Dr. Swole, thanks for asking.
The point I've come to now is that I'll do Reverse Pyramids (RP's) in the form of 6 reps, 8 reps, 10 reps - decreasing the weight as I go, before moving on to the next exercise. However instead of just starting my count on the first rep, what I'll do is only consider the rep where I start to really feel the exercise to be that first rep.
For example, I'll start my first set of six reps, but if I don't feel like I'm really putting any effort into it on rep one, I'll keep going until I do. So that first set of six reps might actually be a set of eight or nine if I don't feel the exercise until the second or third rep.
The flip side to that though is that if I'm putting too much work into the first rep and I can't even make it to my sixth rep without sacrificing form, then I'll simply just do the common sense thing and start at a lower weight.
Bonus reading:
I'll give you what I do and you're welcome to critique.
My goal: Hypertrophy
I like the push pull idea and I'm currently using that now (after getting back into body building), so here's my program breakdown:
*FREQUENCY*
Week 1:
Mon/Wed/Fri: Push
Tue/Thu/Sat: Legs
Sun: Either rest or use that day to work any muscle groups I may not have had the energy or motivation for; or use it as a reserve day if say I missed a training day earlier in the week.
Week 2:
Mon/Wed/Fri: Pull
Tue/Thu/Sat: Rest
Sun: Either rest or use that day to work any muscle groups I may not have had the energy or motivation for; or use it as a reserve day if say I missed a training day earlier in the week.
After Week 2 I go back to training in Week 1 and repeat.
*RECOVERY*
The reason why I use a week to week is because my aim is to give each muscle group 1 whole week to cool off and recover while at the same time being able to still train muscle groups unrelated to that week or train related ones as little as possible. For example I'll train my chest, front/side delts and triceps on week 1 but then on week 2, they all get a break since I'm doing back, bicep, rear delts.
It isn't _perfect_ because I don't believe you can have a plan that's so finely tuned that you end up with a Swolly Grail of workout plans, however I feel that keeping opposing muscles a week apart will have an effect in reducing the amount of cross over you get and still allow for better healing.
*INTENSITY*
I actually use a moderate amount of weight to achieve the whole "don't start counting at 1 until you start to feel it" thing.
Reason 1: It allows me to feel the muscle I want to hit more
Reason 2: It keeps me from going too light where I'm unable to start counting my first rep at like rep 5, 6 or higher and it keeps me from going too heavy on isolation work where if I want to hit smaller muscles, I can keep my form and also keep from recruiting other muscles more than I need to, or start moving the weight into a different movement pattern that favours the stronger muscle of the group of muscles I'm training ie; I wanna hit the brachialis but my arm starts moving into a movement pattern that focuses more on the short or long heads.
Reason 3: Injury mitigation. I'm 46 right now and I can't squat the 300 lbs I used to in the early days of powerlifting when I was 35, so I'm playing it safe. My hope is that if I can continue to have good heart health into my 60's/70's/80's and up, that I can continue bodybuilding and be Swellderly and not Elderly.
Anyway, I've rambled on long enough and if you read this far and/or find anything useful in how I structure my workouts, then hey man you have my thanks :)
@@berner cool man!
In the volume section , you reduced weight as well as reps for pyramid sets . ??
(12 *80) + (10*90) + (8*100) = 2660
Which is still lesser😅
Shoot you're absolutely right LOL thanks for the heads up. I changed the example last minute and got mixed up
Yeah thats what a doctor's life do to you 😅
Btw i m in first year of medicine bachelor too.
@@adityakundal4267 Ahah yeah been crazy busy this week
@@adityakundal4267 Where are you studying? that's great
@@DrSwole I m from India and studying here.
👍🏼
Hey doc! Do not get me wrong , you have an amazing , fckin aesthetic physique but I think you gotta train your neck, huh? They are less developed than your other body parts.
Appreciate the constructive feedback! Neck is something I'd like to train if I had more time, but at this point I'm still trying to throw volume at my back and quads that I need bigger ahah
Do you train neck?
@@DrSwole well ı was training it a little but because of the lockdown and the current situation of Covid where I live, I cant even workout.
Full pyramid up, then back down the same path
Hafthor has the deadlift world record bud. Know your place
He does! That was an inside joke about the video which had Eddie in it
@@DrSwole oh shit my bad bro. You are jacked btw
The poor boy has already Parkinson, sad: spasms go through his arms every couple of seconds or so. Happens at an early age nowadays ...
Thanks for the comment, helps the algorithm!
@@DrSwole Ahah: happy to help 😉
Here just for your lovable look
Thanks 😛
@@DrSwole Mmwah
Wait you dont go to failure on every set, I thought you make your rep range 6-12 for strength and make sure you hit failure within that range 🤷♂️
How close you train to failure depends on a few things but for the most part I recommend aiming for 1-2 reps in reserve
I discuss failure here ruclips.net/video/BbKWImbzGAs/видео.html
Close to failure is fine. Studies show this.
Since your a dr can you just modify your genetic and gain the most muscle mass ?? Like how spiderman gets his power !! Plz make a video like greg doucette yell at us or I cant listen to you. Hehe
LOL I can't modify my own genetics sadly
Yelling at you guys would probably be funny but isn't my style 😛appreciate the suggestions tho
Lol. Are you kidding me?
..?
That Intro Is Kinda Bad.(no hype in it) no offemse
Appreciate the feedback
@@DrSwole No I like the intro its fast and gets right to the point. Were here for information not 15 seconds of heavy metal
@@notvladamir4082 Glad you appreciate the directness! I like the idea of getting to the point quickly
@@DrSwole I agree! I always skip through the intro faff so I’m glad you got straight into it! :D
@@giulia.accaputo cool 👌🏼