I know it as "drop sets" - I do reps to failure with a heavier weight usually 8-12 reps, whatever I can currently do of that weight. Next set drop the weight down one plate/5kg whatever, reps to failure, third set drop the weight again, reps to failure. You get a really good burn and you're always going to failure but with lower risk of injury as your heavier weight is at the start when you have good strength. I always lift slow and controlled, especially on the eccentric, which also lowers the weight you can use and also the risk of injury too. At 47 and back in the gym for only a few months, I really don't want to get injured just because my ego needed to lift a bigger weight
I am 76 years old and I started to use the "time under tension." This method has you lift the heaviest for 3-4-5 repetition.This is easier on your joints. Contract your muscle as long as you can hold it.
The one issue I wrestle with is how many sets/reps to perform overall. It has changed over the years for sure. I've noticed that leaning toward less overall has been effective for me at 48 going on 49 years old in October. Sometimes it can mean one or two working sets a few times a week with higher reps and I'm able to maintain pretty easily. I also greatly reduce my injury risk which is so important. I've been training since 1998 and have a lot of wear and tear on me which I can often forget about if only focusing on a result that I want. Fortunately I've never been injured to this point though I've had some situations that woke me up that I was going too far with certain lifting strategies. I can do more in my workouts though my goal is to be able to have the workouts be supportive of my health. So I'd lean toward using extra energy to walk or bike for example rather than adding a bunch of extra sets lifting. If I overdo it then I run the risk of being so tired that I can't live my daily life with good energy. The other thing I do is only compare "me" to "me". There is really no way to fully know what someone else is doing with a program or lifestyle. And it ultimately doesn't matter. It can be a good basis for establishing principles and a program to start. All that matters is that whatever I'm doing is meeting my overall goals. Thanks for the video, I liked the illustrations of the pyramids and how you explained it.
I have always started heavy after a warm up set of course. Had a football coach back on the 80s who believed in starting heavy and it stuck in my head since! Great video!
I've trained heavy to light with 10% drops in weight per set for over 45 years. Mentzer said it. Reeves said it... Hit your heaviest weight when you're at your freshest. It works for me.
I totally agree with all you say - in my younger days all my weight routines were designed around whatever particular sport I was involved in at the time but now, at the age of 73, my routines are designed around general health and fitness. As something of a generalisation I believe many years ago there was a period when lifting heavy weights was all the rage, I’m of the opinion now that for most it was a mistake, whatever their age or level of fitness.
Turns out I've been implementing the reverse pyramid method a little bit in my current program, I just didn't have a name for until now. Infact, until now I wasn't even sure if it was good idea to do it that way. All I know is it felt right to me. I feel very productive when I use this method.
The original definition of pyramid training was starting light with high reps and subsequently add weight and decrease reps for several sets traveling up one side of the pyramid until you reached your heaviest weight and lowest rep count. Once that heavy set was reached you reversed direction and started taking weight off the bar and increasing reps and descend the other side of the pyramid, usually doing the same number of sets on the way down as you did on the way up. Reps, especially on the way down were taken to failure. It was very volume intensive and time consuming along with making recovery more difficult. You don’t see a lot of people doing the original pyramid anymore.
Years ago I worked out with a fellow that held the state bench press record in his weight class. He warmed up and started heavy. That has always stuck with me.
I am using reverse pyramid sets for my forearm workout. After losing some function to nerve damage I started using a baseball bat for radial deviation and ulnar deviation. I added a one pound wrist strap to the end and carried on for a year like that. I finally decided I needed more weight if only for my unaffected wrist. I stepped up to a ten pound macebell. My current set starts at the end of the handle for heavy ulnar deviation. When I can do no more at that weight I slide up the handle for a lighter weight and do another set. The fourth set has the lightest weight and fullest movements. I hold as long as I can a release to slow eccentric movements. Other injuries limit what weight I may lift.
I never thought of that. To use my greatest efforts at the very beginning of my workout (after a decent warm up for my tendons and muscle fibers.) for about 3 to 5 reps at 85 to 90 percent and decrease from this. My only goal is really to bench 300 to 400 pounds and deadlift roughly 400 to 500 pounds. I have hit 195 but I have a way to go. Not easy but I am enjoying the journey. Still at.
I used to use the traditional pyramid method on Smith machine bench press but I used to do 10 reps in every set from 1 plate all the way up to 4 plates per side. Nowadays I have switched to doing only 25 pound dumbbells because I have many injuries and I now know that it's important not to overdo it with either the weight or the reps, so I now do just one set of 10 per exercise in a variety of exercises with 25 pound dumbbells and then I finish it off by riding my stationary bike for 12 minutes.
My favorites are myo reps and forced negatives, which I feel give me the most stimulus with the least systemic fatigue, and saves me a lot of time. But I have been doing drop sets too and I will give these reverse pyramids a try instead of those. For some movements, I am avoiding more than 75% 1RM for safety though, so I will start slightly lighter than you.
I use both these excellent approaches in addition to supersets, drop sets, rest/pause sets, etc., all with 90 second rest periods in between, although being 48 I never do 1 rep maxes to avoid injury and because I don't really care about getting stronger (even though I still am) as the main priorities are maintaining muscle and improving fitness via lots of cardio (HIIT, zone 2, tempo and interval workouts like 4x4s). I sometimes wonder how much bigger and stronger I could be if they were my main goals, but already being more muscular than I ever wanted and working an office job, only training with sets above 8 reps has been my approach for many years and most importantly I haven't had any serious long-term injuries. Great video!
I've been doing this reverse pyramid approach. I found that I have been able to do more weight than I previously thought that I could do because I wasn't already gassed out. I've been able to make better gains much more quickly than before. When I'm really pressed for time, I will use this reverse pyramid doing drop sets. I will first warm up. Then I will start high where I can only do about 3 reps. With out resting, I drop the weight so that I can max out at 5 reps, Still, without resting, I drop it again to where I max out at 8 reps. Still, without a rest, I drop it again to where I can do about 10 to 12 reps. After that, I rest and then do it all again.
I have been using a version of reverse pyramid that I learned from the Fit Father Program. In my case, I use it for big compound lifts. I like max weight reps around 10-12 reps. The rule I learned from FFP was: decrease weight 10% and add I rep. I usually need 2 warmup sets, so it does look like traditional pyramid. For example, warm up sets 90lb, 110lb, then working sets 130 x 10, 120 x 11, 110 x 12. H It works pretty good but takes a lot of energy. And rest between sets. That means I can only do a few exercises in a session. I only do two or three exercises this way and make accessory and finishers supersets with lighter weights and straight sets. Lately I have stopped resting between sets of finishers, which I hope helps with stimulus while not getting injured.
For me it depends on the exercise. For squats I require a lot of warm up so something closer to the traditional pyramid works best. For bench, I always do a top set >90% 1RM to get the muscles activated then drop down, so the reverse pyramid could be useful for me, I'll give it a try. I have done the drop sets for bicep curls, to get a great pump - works really great in that application.
I kind of do both. On my first exercise I work my way up in weight. Then on following up exercises for the same body part I start at my heaviest for 7-8 reps And then drop weight each set depending on my rep count. If I can do nine reps with the weight and I keep the weight And try for seven the next set. Then I’ll drop the weight again. I’m a natural bodybuilder so I also have to watch my rep count per workout day. I do a Push/Legs/Pull/Rest(light cardio repeat workout. And don’t try to go over 120 reps per week on larger body parts and 60 reps per body art for smaller parts
That's funny, because I've always done the reverse pyramid to some extent. Especially on bench presses. Just because I start to fatigue and have to drop the weight. However, it's probably partly because I don't wait that long in between sets.
I thought the reverse pyramid was the only pyramid method. Start heavy with a set of determined reps in mind. When reaching failure to complete a set, drop down the weight so that you can complete the desired reps. Not quite a pyramid but similar. Anyway, I never heard of a pyramid starting light and working up the weight. But I am curious to try it.
I never do pyramids, though the reverse version seems like I could utilise it, especially for a compound like BP or Seated OHP starting with a 1RM. On things like curls I just develop a massive elbow pain with very high reps. I can do 45kg (or just under 100lbs) for 3x15 with no pain, but on lighter sets/higher reps it feels like overuse. Perhaps a reverse pyramid only leading up to 12-15 for the peak would be different.
You share your desire to workout with weights with your Doctor and have them advise you on the best approach considering your health profile. Thanks for the question
In other words, Take the "traditional pyramid", do the first step, jump to the top and work back down. Gives you the warm up, then works from heaviest to lightest. It's not really complicated ;)
The pyramid system you discuss, sounds remarkably similar to progressive overload used by Arnold and others back in the early 70s. They also did drop sets, which sound pretty much like your reverse pyramid.
Curious if you think this type of training would help if you’re at a plateau? Or if you have any advice for getting out of one? I’ve been stuck in one for a few months now.
First, be cleared by a doctor for exercise any time there’s chronic issues such as sore knees. After you’re cleared start by doing body weight exercises & stretches that focus on glutes, hip flexors, IT bands & hamstrings then work into box step variations and body weight squat variations. Stay away from high resistance training until soreness has improved with these variations.
Similar in theory but not the same. Drop sets are performed at a faster pace without rest periods. Go to failure strip weights off and continue then repeat. Drop sets should only be performed occasionally at most. Reverse pyramiding has rest intervals between sets & reps and unlike drop sets can be performed as a regular workout protocol as often as you like. Thanks for watching
And yes, my primary goal is strength when lifting weights because I have a lot of stanima from doing 400 push ups but I lack that brute strength, which is my real hope.
I like to do 3 or 4 warmup sets of 5 with short rests after the first one and adding weight and rest time. Then go for top weight for the set .then decrease the weight and reps for 3 or 4 more sets.
Question, I try to lift weights 6 days a week but there are times that something comes up or I just take three days off (sometimes 4 days), then when I start back up I have to use a lower weight for a few days, is that normal?? I'm over 60
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Most of us old timers 60+ are not real concerned about massive gains. We just want to keep what we got, from falling apart.
Absolutely
I'm being held together with bubble gum, duct tape and a lot of wishful thinking.
I know it as "drop sets" - I do reps to failure with a heavier weight usually 8-12 reps, whatever I can currently do of that weight. Next set drop the weight down one plate/5kg whatever, reps to failure, third set drop the weight again, reps to failure. You get a really good burn and you're always going to failure but with lower risk of injury as your heavier weight is at the start when you have good strength. I always lift slow and controlled, especially on the eccentric, which also lowers the weight you can use and also the risk of injury too. At 47 and back in the gym for only a few months, I really don't want to get injured just because my ego needed to lift a bigger weight
Thanks for sharing
I am 76 years old and I started to use the "time under tension." This method has you lift the heaviest for 3-4-5 repetition.This is easier on your joints. Contract your muscle as long as you can hold it.
I also have a video that discusses TUT lifting
The one issue I wrestle with is how many sets/reps to perform overall. It has changed over the years for sure. I've noticed that leaning toward less overall has been effective for me at 48 going on 49 years old in October. Sometimes it can mean one or two working sets a few times a week with higher reps and I'm able to maintain pretty easily. I also greatly reduce my injury risk which is so important. I've been training since 1998 and have a lot of wear and tear on me which I can often forget about if only focusing on a result that I want.
Fortunately I've never been injured to this point though I've had some situations that woke me up that I was going too far with certain lifting strategies. I can do more in my workouts though my goal is to be able to have the workouts be supportive of my health. So I'd lean toward using extra energy to walk or bike for example rather than adding a bunch of extra sets lifting.
If I overdo it then I run the risk of being so tired that I can't live my daily life with good energy. The other thing I do is only compare "me" to "me". There is really no way to fully know what someone else is doing with a program or lifestyle. And it ultimately doesn't matter. It can be a good basis for establishing principles and a program to start. All that matters is that whatever I'm doing is meeting my overall goals. Thanks for the video, I liked the illustrations of the pyramids and how you explained it.
Thanks for watching & for sharing your thoughts
I have always started heavy after a warm up set of course. Had a football coach back on the 80s who believed in starting heavy and it stuck in my head since! Great video!
Good stuff! Thanks for sharing that.
I've trained heavy to light with 10% drops in weight per set for over 45 years. Mentzer said it. Reeves said it... Hit your heaviest weight when you're at your freshest. It works for me.
I totally agree with all you say - in my younger days all my weight routines were designed around whatever particular sport I was involved in at the time but now, at the age of 73, my routines are designed around general health and fitness. As something of a generalisation I believe many years ago there was a period when lifting heavy weights was all the rage, I’m of the opinion now that for most it was a mistake, whatever their age or level of fitness.
Thanks for sharing
Turns out I've been implementing the reverse pyramid method a little bit in my current program, I just didn't have a name for until now. Infact, until now I wasn't even sure if it was good idea to do it that way. All I know is it felt right to me. I feel very productive when I use this method.
Excellent!
Yes , I use the reverse pyramid.. makes sense to me
The original definition of pyramid training was starting light with high reps and subsequently add weight and decrease reps for several sets traveling up one side of the pyramid until you reached your heaviest weight and lowest rep count. Once that heavy set was reached you reversed direction and started taking weight off the bar and increasing reps and descend the other side of the pyramid, usually doing the same number of sets on the way down as you did on the way up. Reps, especially on the way down were taken to failure. It was very volume intensive and time consuming along with making recovery more difficult. You don’t see a lot of people doing the original pyramid anymore.
Years ago I worked out with a fellow that held the state bench press record in his weight class. He warmed up and started heavy. That has always stuck with me.
Thanks for sharing
I am using reverse pyramid sets for my forearm workout. After losing some function to nerve damage I started using a baseball bat for radial deviation and ulnar deviation. I added a one pound wrist strap to the end and carried on for a year like that. I finally decided I needed more weight if only for my unaffected wrist. I stepped up to a ten pound macebell.
My current set starts at the end of the handle for heavy ulnar deviation. When I can do no more at that weight I slide up the handle for a lighter weight and do another set. The fourth set has the lightest weight and fullest movements. I hold as long as I can a release to slow eccentric movements.
Other injuries limit what weight I may lift.
Thank you for commenting
I never thought of that. To use my greatest efforts at the very beginning of my workout (after a decent warm up for my tendons and muscle fibers.) for about 3 to 5 reps at 85 to 90 percent and decrease from this. My only goal is really to bench 300 to 400 pounds and deadlift roughly 400 to 500 pounds. I have hit 195 but I have a way to go. Not easy but I am enjoying the journey. Still at.
Never tried the reverse pyramid, today is push day for me, going to implement this , i like the idea , thank you
Wonderful! Let us know how it works out!
@FitAfter50byJC I loved it, had a good sweat going, felt it deep down, thanks alot
I been exercise since grade school started lifting weights at 13 years old I’m 51 now doing only 3 exercises 3 drops sets 10,8,6 no 1RM ✌🏽
Nice work!
I used to use the traditional pyramid method on Smith machine bench press but I used to do 10 reps in every set from 1 plate all the way up to 4 plates per side. Nowadays I have switched to doing only 25 pound dumbbells because I have many injuries and I now know that it's important not to overdo it with either the weight or the reps, so I now do just one set of 10 per exercise in a variety of exercises with 25 pound dumbbells and then I finish it off by riding my stationary bike for 12 minutes.
Thanks for sharing
My favorites are myo reps and forced negatives, which I feel give me the most stimulus with the least systemic fatigue, and saves me a lot of time. But I have been doing drop sets too and I will give these reverse pyramids a try instead of those. For some movements, I am avoiding more than 75% 1RM for safety though, so I will start slightly lighter than you.
I use both these excellent approaches in addition to supersets, drop sets, rest/pause sets, etc., all with 90 second rest periods in between, although being 48 I never do 1 rep maxes to avoid injury and because I don't really care about getting stronger (even though I still am) as the main priorities are maintaining muscle and improving fitness via lots of cardio (HIIT, zone 2, tempo and interval workouts like 4x4s). I sometimes wonder how much bigger and stronger I could be if they were my main goals, but already being more muscular than I ever wanted and working an office job, only training with sets above 8 reps has been my approach for many years and most importantly I haven't had any serious long-term injuries. Great video!
Good stuff! Thanks for sharing your input
I've been doing this reverse pyramid approach. I found that I have been able to do more weight than I previously thought that I could do because I wasn't already gassed out. I've been able to make better gains much more quickly than before. When I'm really pressed for time, I will use this reverse pyramid doing drop sets. I will first warm up. Then I will start high where I can only do about 3 reps. With out resting, I drop the weight so that I can max out at 5 reps, Still, without resting, I drop it again to where I max out at 8 reps. Still, without a rest, I drop it again to where I can do about 10 to 12 reps. After that, I rest and then do it all again.
Appreciate you sharing your experience! Thanks for watching
I've use reverse pyramid so some time now, I like it 💪, great video.
Awesome! Thank you!
@Fitafterfifthy most welcome, I don't do it on every exercise but on alot of them.
I have been using a version of reverse pyramid that I learned from the Fit Father Program. In my case, I use it for big compound lifts. I like max weight reps around 10-12 reps. The rule I learned from FFP was: decrease weight 10% and add I rep. I usually need 2 warmup sets, so it does look like traditional pyramid. For example, warm up sets 90lb, 110lb, then working sets 130 x 10, 120 x 11, 110 x 12. H It works pretty good but takes a lot of energy. And rest between sets. That means I can only do a few exercises in a session. I only do two or three exercises this way and make accessory and finishers supersets with lighter weights and straight sets. Lately I have stopped resting between sets of finishers, which I hope helps with stimulus while not getting injured.
Thanks for sharing
I love drop sets but I developed elbow pain so I go slow and avoid yanking or high intensity techniques too often.
Smart move, thanks for sharing
I do a combination that is mainly traditional pyramid at the start then go down for one more set at the end.
Thanks for sharing
For me it depends on the exercise. For squats I require a lot of warm up so something closer to the traditional pyramid works best. For bench, I always do a top set >90% 1RM to get the muscles activated then drop down, so the reverse pyramid could be useful for me, I'll give it a try. I have done the drop sets for bicep curls, to get a great pump - works really great in that application.
Thanks for sharing
Thanks for the video, peace from Steve from the Cape
Thanks for watching Steve
👏 👏 👏 This is a terrific video with great advice.
Awesome! Thank you for watching!
Hard work 💪 forever pays...
Absolutely
I kind of do both. On my first exercise I work my way up in weight. Then on following up exercises for the same body part I start at my heaviest for 7-8 reps And then drop weight each set depending on my rep count. If I can do nine reps with the weight and I keep the weight And try for seven the next set. Then I’ll drop the weight again. I’m a natural bodybuilder so I also have to watch my rep count per workout day. I do a Push/Legs/Pull/Rest(light cardio repeat workout. And don’t try to go over 120 reps per week on larger body parts and 60 reps per body art for smaller parts
Thanks for sharing
That's funny, because I've always done the reverse pyramid to some extent. Especially on bench presses. Just because I start to fatigue and have to drop the weight. However, it's probably partly because I don't wait that long in between sets.
In the UK we call these drop sets.
So drop-sets with a rest between sets then?
Once I do the warm up sets I do a heavy set to failure then one back off set to failure at a lighter weight. Sounds similar 🇺🇸 🇳🇿
Thanks for sharing
I thought the reverse pyramid was the only pyramid method. Start heavy with a set of determined reps in mind. When reaching failure to complete a set, drop down the weight so that you can complete the desired reps. Not quite a pyramid but similar. Anyway, I never heard of a pyramid starting light and working up the weight. But I am curious to try it.
Starting light is the traditional pyramid & yes it is such thing as both. Thanks for watching
I never do pyramids, though the reverse version seems like I could utilise it, especially for a compound like BP or Seated OHP starting with a 1RM. On things like curls I just develop a massive elbow pain with very high reps. I can do 45kg (or just under 100lbs) for 3x15 with no pain, but on lighter sets/higher reps it feels like overuse. Perhaps a reverse pyramid only leading up to 12-15 for the peak would be different.
Thanks for the input
Great advice 👍. could this be used for HITT as I start heavy and as I progress I drop the weight by 5kg every two reps till I make 8-10 reps in total
It could. That would make it more like drop sets but most definitely you could implement this into HIIT. Thanks you for the question!
Hi ya my good man, just one question . How does a person with severe copd (myself) overcome or manage these obstacles .Managing weights sets etc
You share your desire to workout with weights with your Doctor and have them advise you on the best approach considering your health profile. Thanks for the question
@@JCFitCreations thanks for your reply, but I still get that little devil on my shoulder, hard to accept my health severity. Obstacles to overcome
In other words, Take the "traditional pyramid", do the first step, jump to the top and work back down. Gives you the warm up, then works from heaviest to lightest. It's not really complicated ;)
Thanks for watching
The pyramid system you discuss, sounds remarkably similar to progressive overload used by Arnold and others back in the early 70s.
They also did drop sets, which sound pretty much like your reverse pyramid.
Curious if you think this type of training would help if you’re at a plateau? Or if you have any advice for getting out of one? I’ve been stuck in one for a few months now.
To Avoid Plateaus Follow This Workout Plan
czcams.com/video/CfX0Q_5LFz8/video.html
Hi Jay. I'm Paul/ age 60. What weight routines would you reccomend to stregnthen sore knees?
First, be cleared by a doctor for exercise any time there’s chronic issues such as sore knees. After you’re cleared start by doing body weight exercises & stretches that focus on glutes, hip flexors, IT bands & hamstrings then work into box step variations and body weight squat variations. Stay away from high resistance training until soreness has improved with these variations.
Isn’t this essentially drop sets?
Similar in theory but not the same. Drop sets are performed at a faster pace without rest periods. Go to failure strip weights off and continue then repeat. Drop sets should only be performed occasionally at most. Reverse pyramiding has rest intervals between sets & reps and unlike drop sets can be performed as a regular workout protocol as often as you like. Thanks for watching
what rest periods would you recommend for this? Or just do them as drop sets? thanks!
Ideal would be 90 sec between sets 3-5 minutes between exercises. You can adjust both as you feel necessary. Thanks for the question
@@JCFitCreations Thank you for the help. Love your channel!
And yes, my primary goal is strength when lifting weights because I have a lot of stanima from doing 400 push ups but I lack that brute strength, which is my real hope.
Thanks for the input
Sounds similar to drop sets
Thanks for watching
I like to do 3 or 4 warmup sets of 5 with short rests after the first one and adding weight and rest time. Then go for top weight for the set .then decrease the weight and reps for 3 or 4 more sets.
Thanks for sharing
Question, I try to lift weights 6 days a week but there are times that something comes up or I just take three days off (sometimes 4 days), then when I start back up I have to use a lower weight for a few days, is that normal?? I'm over 60
Why are you trying to lift 6 days a week? It means there's always going to be something colliding with your schedule. Just do three times a week.
I think a spread schedule of 3 days per week would benefit you greatly & only work a muscle group once per week
@@baronmeduse Thanks I will try that
@@JCFitCreations I will give that a try, thanks