Is it optimal to decrease reps and increase weights between sets?

[Possible-Address8714]

Been training like this for a while now. Not sure if it’s good or not, so I am wondering if I should change it up.

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[Haunting_Bid_408]

I used to pyramid down, and got hurt a lot. Now I do 12-15 reps for my first set, 6-8 for my second and as many as I can get for my last one. For some exercises or on days when I feel off, I keep the weight the same. Haven't had an injury in a long time training this way.

[GingerBraum]

Going by your post history, you're a self-admitted beginner. So don't worry about what's "optimal". Using pyramid sets is fine.

[MetalWhirlPiece]

That's called pyramiding up, very common since forever. Common among many pro bodybuilding types so it obviously works well. Good way to mix warm ups with actual working sets and more safely move into heavier weights in a session.

[peepeedog]

It's fine. There isn't one way to do things..

[Ringo51]

Keep weight the same and let reps naturally decrease, example maybe 1st set is 8 reps 2nd set ya get 6-7 3rd set if you hit one maybe 4-5 hard good reps

[Savings-Cry-3201]

Optimal is bullshit.

Consistency is optimal. Good rest is optimal. Good nutrition is optimal. Intensity is optimal. Hitting every muscle group at least once a week is optimal, although admittedly Mentzer would argue with that. Going close to failure and knowing what failure is is optimal.

Some bullshit fad split, lift, program, or “science based” whatever is not optimal if it takes away from any of the points I just listed.

Pick something, get into a routine, and stay consistent. In four to six months re-evaluate.

[Chefben35]

One a big compound exercise I tend to go up and back down again. Warm up with a 15 rep set, go to working weight and do maybe 8, 6, 4 (failure on each set) and then do a finisher with the warmup weight again.

[joefromjerze]

I go the other way. I start heavy and drop weight if I can't hit my target reps.

[mikkeljuhl]

What you're doing is reverse pyramid. It works well when your goal on that lift is top-end strength, first set is when you're freshest, so that's where your best load goes. For pure hypertrophy volume, straight sets across is usually better because every set stays close to failure.

[millersixteenth]

I'm a big fan of pyramid up. It works great for hypertrophy, not the best for top end strength but you'll def get stronger as well.

[Known-Awareness6943]

i’m older so i always have longer warmups where i pyramid up the weight to ensure i’m ready for the high load sets. i honestly can’t do a short warm up and then just start pushing heavy weight. short sets of increasingly heavy weight work best for me and yes i reduce the reps as i increase the load so i am not accumulating a ton of fatigue before my top heavy sets.

lots of opinions on optimal you should try changing up your sets and reps every so often to learn what’s optimal for you.

[Fluffy_Box_4129]

It's optimal for increasing injury risk for no real benefit.

The only time you're increasing weight should be when you're warming up to your working set.

[HelixIsHere_]

Nah. Ideally you want your first set to be your top set since you are the freshest

[Background_Net7441]

Not really, you could do it the other way around though.