Heavy Weights vs. Pyramid

  • Posted by a hidden member.
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    Nov 19, 2008 6:26 AM GMT
    So there is a TON of information out there and pretty much it's garbage in garbage out. Lots of contradictory and confusing info. My question would be:

    Which one in your opinion works best?

    a) Low number of sets and reps with heavy weights
    2-3 exercises per muscle group, 2-3 sets per exercise , 5-8 reps, reaching failure on each set

    b) "Average" number of sets with pyramid
    3-5 exercises per muscle group, 3-5 sets per exercise, pyramid (6, 8, 10, 12 or 12, 10, 8, 6)

    I personally seem to respond better to A though I have tried a lot of different routines. The first one comes from a training plan by a bodybuilder called Sean Nalewanij. When I did it, I started putting on mass though unfortunately a lot of fat too. I seem to gain both equally fast.

    What do you guys think?
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    Nov 19, 2008 3:39 PM GMT
    Pyramids usually work best for me. One thing about this or any site with workout information, everybody's body is different and nothing works the same for all of us. If you put on more mass doing option A and that's what you're going for, great. If you prefer the results you get from option B, then stick with it. What I like to do is alternate workouts so my body can't totally adapt to a routine.
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    Nov 19, 2008 7:05 PM GMT
    It depends upon your goal.
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    Nov 19, 2008 7:12 PM GMT
    If you're looking to get bigger: lower weights and higher reps in several sets.

    If you're looking to get stronger: higher weights in lower reps in less sets.

    Eat more for either method.

    If you're looking to stay lean, do high intensity interval training a couple days a week.
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    Nov 19, 2008 7:12 PM GMT
    chuckystud3 saidIt depends upon your goal.


    Get a bit bigger overall, especially arms which lack the mass and definition I want. I'm also looking to get leaner but not excessively.