5x5 vs. Pyramid

**wild_wild_wes** · 02-03-13, 22:05

Since I started lifting a few years ago, I've been doing Pyramids, which is what I was taught at the community college, and is basically:

(example = deadlifts)

1st set: 12 reps @ 190 lbs
2nd set: 10 reps @ 210 lbs
3rd set: 8 reps @ 230 lbs
4th set: 6 reps @ 250 lbs

I was doing a search on 5X5, and a calculator on Bodybuilding.com gave me these figures, based on 250 being my max:

1st set 5x147 lbs
2nd set 5x168 lbs
3rd set 5x192 lbs
4th set 5x219 lbs
5th set 5x250 lbs

So, is there a reason I should switch from Pyramiding to 5X5?

**JRaven** · 02-03-13, 23:42

You never indicated what you were training for. Or for that matter what the goal of your training is.

It is very hard to ask people with a limited knowledge of S&C if doing a ascending pyramid program with arbitrary numbers vs a program using 5's building up to a 5 RM is of value.

I think if you want a meaningful response list your 1 RMs, training history and training goals.

If you can do that I can point you in the right direction.

R

Originally Posted by wild_wild_wes

Since I started lifting a few years ago, I've been doing Pyramids, which is what I was taught at the community college, and is basically:

(example = deadlifts)

1st set: 12 reps @ 190 lbs
2nd set: 10 reps @ 210 lbs
3rd set: 8 reps @ 230 lbs
4th set: 6 reps @ 250 lbs

I was doing a search on 5X5, and a calculator on Bodybuilding.com gave me these figures, based on 250 being my max:

1st set 5x147 lbs
2nd set 5x168 lbs
3rd set 5x192 lbs
4th set 5x219 lbs
5th set 5x250 lbs

So, is there a reason I should switch from Pyramiding to 5X5?

**wild_wild_wes** · 02-04-13, 00:14

Originally Posted by JRaven

You never indicated what you were training for. Or for that matter what the goal of your training is.

I think if you want a meaningful response list your 1 RMs, training history and training goals.

I'm training for a healthy life! My goal is to be fit, strong and capable.

I have no idea what my 1 max rep is...I asked the question a while back as to if that was something that was useful for me, and the replies here pointed it to it not being of much use for general strength improvement.

My training history is that I've been lifting weights since 2007. I used to lift 6 days a week, but for a few months I've just been lifting 3 times, alternating upper body and lower body. I don't know how much more detail you need to evaluate my needs, but if that's not enough, please let me know.

More background: my main goal is weight loss. I'm 5'8", and a few years ago I weighed 350 pounds. I now weigh 220 pounds (cardio cardio cardio). Before my cancer surgery last year (Thyroid cancer- I'm all better now), I was down to 190. My ultimate goal weight was/is 175 (the weight I was when I graduated boot camp). I never lifted weights until recently, so I might not be able to get to 175, as I'm carrying more muscle mass, but if I'm healthy and fit, and in the 180s, that will be good too.

Thanks!

**JRaven** · 02-04-13, 00:35

Check out Rip's Starting Strength. You can find the website with an easy search and the book is on amazon.

He does great work with beginners. Not to say you are beginner based on your training history, but you have had some set backs that will allow you train like you are new...which is a good thing.

It utilizes a basic linear progression for the beginner lifter and advances into some more complex templates after you run into set backs.

Mix it with some basic condition and good eating you are G2G.

**BioLayne** · 02-09-13, 10:16

either one can work, but as you move out of the beginner/novice stages you will need to get more periodized.

**theblackknight** · 02-09-13, 19:16

Here's a good resource for baseline 1RM based on time spent training.

http://www.exrx.net/Testing/WeightLi...Standards.html

**wild_wild_wes** · 02-09-13, 21:58

Originally Posted by BioLayne

either one can work, but as you move out of the beginner/novice stages you will need to get more periodized.

Thanks! I have been using periodization for my cardio training for quite a while, and extending it to my strength training would be most welcome. Where can I learn more?