06-08-2011, 10:22 AM
is gonna be away for almost 3 weeks :(
Join Date: Dec 2010
Location: South Wales - UK
Training Exp: 3-4 years
Training Type: Powerlifting
Fav Exercise: at the minute... BENCH
Fav Supp: BCAA's
Originally Posted by BendtheBar
Auto-Regulating Pyramid Sets
This is for 10, 8, 6, 4 style pyramid sets....
Do as many reps as you can for the first set. If you hit 10 reps, use the same weight for the second set. For every rep you go OVER the goal, add 5-10 pounds to your next set (for lighter lifts stick to 5...heavy lifts like squats and deads you can try 10).
So, say you hit 200 x 12 on your first set. You are +2 reps over your goal. So for set #2, you will use 210 pounds.
If you get more than 8 reps for set two, add 5 pounds for every extra rep.
If you fail to hit the rep goal, do the opposite...take 5 pounds off the bar for every rep missed.
When you are able to hit more than 4 reps on your final set, add 5 pounds to set #1 next week.
Another awesome one there Steve. I pyramid the weight and might try this, but normally my jumps between the sets are more than 5-10lbs (more like 5-10kg's depending on exercise), how would you overcome that. Also do you have one for 5x5 schemes too
TEAM CROM (supporter) !!!!