Periodization?

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DJDaddyK
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Periodization?

Post by DJDaddyK » Sun May 28, 2006 5:42 pm

For some reason (* see below) I've gotten into the habit of doing a light (warmup) set (15 reps), followed by a medium set (8-12 reps), followed by a heavy set (3-6 reps). Is there a name for this? Is this a recommended way to workout? Or is it better to do standard periodization where you pick one rep range and do multiple sets at that weight, and then choose a different rep range the next week or month?

* OK, reason is: I read the ExRx suggestion that 1 set is almost as good as multiple sets and thought "OK I will only do 1 set." Then several of you informed me that those recommendations are somewhat out of date, and I decided I should at least do a warmup set so I added that. And then a lot of times after the 2nd set I thought "That wasn't really enough weight; I'll do a 3rd set, go up on weights again but do less reps." Then I decided I kind of liked lifting that way so I kept doing it....

Steve

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TimD
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Post by TimD » Sun May 28, 2006 9:16 pm

Steve, thats a form of pyramiding. Yep, it's fine. Lots of people have used it and have gotten good results. If you like doing it, that's half the battle. Keep doing it. When you get stale, then you may want to consider some type of periodization.
Tim

DJDaddyK
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Post by DJDaddyK » Mon May 29, 2006 2:43 pm

Thanks Tim...

JeffD

Post by JeffD » Tue May 30, 2006 9:51 am

You can also do the reverse pyramid, which is starting with the heavy weight first and dropping down. Although i'd recommend a couple extra warmup sets (lower rep warmups, 15 is too high) if you did it that way.

MattZ

Post by MattZ » Tue May 30, 2006 11:14 am

Pyramid sets are great. Meanwhile you can periodize you pyramid sets.

For example one workout might look like this:
1.) 10-15 reps
2.) 08-12 reps
3.) 08-12 reps

Then the next workout might look like this:
1.) 10-15 reps
2.) 08-12 reps
3.) 03-06 reps

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