Reverse Pyramid technique

[vracula]

been on a low calorie diet trying to lose fat and was struggling to keep my gym routine,couldn't touch my maxes or even close to it, Cns fatigue ruining my workouts 15 minutes into the workout and feeling llike crap the next day.which resulted in a bit of yo yoing with the diet.

Just thought of trying the reverse pyramid technique

http://www.leangains.com/2008/12/revers ... sited.html

had heard about it but never tried it out,spent the last 2 weeks using the principle and man does it feel good getting a good sleep at night and not lying down like a zombie wondering why I'm awake when I feel like a broken bag of glass,if your dieting I suggest trying it ,I'm back to hitting my maxes feeling good,I think it might do good if your bulking as well especially if you've hit a roadblock on some lifts.

[olympia]

Im confused in regards to warm up sets. Say i want to do my max set of squats at 180 for 8-10. How do i set my warm up sets?

[vracula]

From martins post further down the page

"personally, I only warm up on compound movements and I do something along these lines - sets of 4-6 reps of 40%, 60% and 80% of the target weight for the work set."

I never did any of the sets till failure.Can get tricky with squats and deadlifts coz those are some compromising excerscises, i made sure i got the blood flowing before i actually got to the working sets.

[Shutupandsquat]

I did reverse pyramiding last year. Brought up my squat quite a bit actually. if I were doing 180 for however many reps, I'd warm up with a set of 60 for 20-30 reps then do a set of 100 for like 6. Blood will be good and you can do the 180. Otherwise, just warm up how you usually would.