Should I Pyramid Reps, or use the Same Amount of Reps Per Set?
Either way is fine. I generally stick with the same weight for every set of an exercise.
Say I’m doing barbell overhead presses. My last workout I used 135 for 8, 7, 6 and 6 reps. My “rep ceiling” for this workout is 8, which means I never perform more than 8 reps. When I hit 8 reps for all 4 sets, then I bump up in weight the next workout.
I do this for 2 reasons…
1) It is a built in mini-intensity cycle. It gives me a small breather on some sets where I could have done a few more reps than the rep ceiling, but still provides the volume I need for strength training. And strength training is more about volume than going to near failure.
2) Not having to change weights with every set is a blessing. It allows me to focus on my next set, instead of having to run around the gym fighting for a plate.