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Originally Posted by JustinDetail
By "pyraminding" the below example might make sense (closer to how Accumulator explained it, where you warm up, go heavy, then back off a bit).
Incline Barbell Press (I don't do flat, inclines work the pecs better for me).
135x12-14
185x10
205x6 (just to feel the weight)
225x10 (first work set)
265x5
(sometimes I drop back to 225 for another set, before the burnout set)
185xfailure (typically 17-20 reps to "burnout" the muscle and start the pump I shoot for)
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Pyramiding is an excellent way to ignite growth for your muscles.
It constantly keeps them guessing and under different amounts of stress.
Those are the keys right there.
My pyramiding is probably more like JustinDetail's as it goes from light to heavy.
Chest Press ** is warmup
45 x 12 - 15 ***
95 - 10-12 ***
135 - 10 - 12
165 - 10
185 - 10 - 12
205 - 8-10