Lift Heavier--- First or Last?

[runnerbabe]

When I lift I usually do some very light warm-up sets then pyramid up.

Recently someone suggested I do the heaviest weight first and go down in weight successively increasing the reps.

Why is that better --if it is? What is the benefit of each? Will one help me move up in weight faster?

[pumpster]

My own experience agrees with studies that suggest that a descending pyramid in which the heaviest weight is used first, is more effective for muscle. Studies are iffy, but intuitively I agree with the idea.
http://www.looksmartwrestling.com/p/articles/mi_m0KFY/is_9_23/ai_n15733223

[JPM]

You will be setting up your body to handle the heavier weights, in good style and without the danger of putting too much stress on a "cold" muscle, with a properly warmed up muscle group. Not just the muscles but the ligaments and tendons are assured of a better flexablilty and blood flow into the worked area. Pyramiding up should most always be the prefered way of starting workouts for trainee's. You can also pyramid down once you have reached your max weight in a exercise. I'm not sure if that is a great method but quite a few people  will do that.  Most training is just common sense if you come to think about it. That "someone" has given RB misleading advise......tragic! Good Luck.

[pumpster]

LOL, she's off once again on a long-winded diatribe, again bereft of common sense in lieu of all sorts of dime-store rationalizations..

Tip for the vindictive old man: no one cares about your desperate need to make it personal, dumbass. Stay on topic man, focus. Concise rather than the usual self-indulgent muttering. And learn how to present those ramblings coherently.

[jpeso]

I've tried both for periods of time, and always like the heavy ascending pyramid the most. 
Heavy meaning

1.warming up first (like the previous poster mentions, common sence would suggest that this warm up would be critical)
2. Heavy weight that i can lift for 6-7
3. Heavy weight that i can lift for 5-6
4. Heavy weight that I can lift for 4-5

Of all training methods, I've found this most effective for me....but you'd probably have to try several mothds to find what's best for you 

[Victor VonDoom]

Last.... and always go to failure.

Doom has spoken.

[benchthis]

i like to do three warm up sets followed by one heavy set going for about 8 reps followed up by one total all out set complete with forced reps partials and negatives and two more easy sets to pump more blood in the muscle

[bmacsys]

When I lift I usually do some very light warm-up sets then pyramid up.

Recently someone suggested I do the heaviest weight first and go down in weight successively increasing the reps.

Why is that better --if it is? What is the benefit of each? Will one help me move up in weight faster?

Its a good idea to go heavy AFTER a couple of light sets strictly for warm up, to get blood flowing into the muscle. Its different than a pyramid by not trying to really tax the muscle till you get to your WORK set which I would classify as the heaviest weight you can handle for 8 to 10 reps in an upper body exercize. In a real  4 set pyramid you may not be able to use as heavy a weight on your 4th set because of the expenditure of energy on your previous sets. Working out the way I described takes discipline to make sure your work set is not terminated till you have momentary muscular failure. This is the way I prefer to train.

[runnerbabe]

Its a good idea to go heavy AFTER a couple of light sets strictly for warm up, to get blood flowing into the muscle. Its different than a pyramid by not trying to really tax the muscle till you get to your WORK set which I would classify as the heaviest weight you can handle for 8 to 10 reps in an upper body exercize.

I tried this three ways as an experiment on DIFFERENT DAYS!

I did 2 light warmup sets then did my second weight in my 4 weight sequence, then went up from there for 2 more sets. It seemed fine.

I did 2 light warmup sets then did my third highest weight in my 4 weight sequence for two sets, then went up 1 more set for my usual 4-5 reps (aka failure). It seemed fine.

I did 2 light warmup sets then did my highest weight in my 4 weight sequence for my usual 4-5 reps (aka failure), then went down to my third highest weight and struggled through 2 more sets at reduced reps (. This seemed to work me better but I am not sure exactly why....!

[Cold]

starting heavy then lightening the load absolutely makes no sense. i did that for a long time when i was a beginner. i remember those days. ur muscles only grown when they are required to progressively adapt to a heavier stress placed on them. heavier weight / lessen reps  pyramid is the way to go.

[brianX]

Only an idiot wouldn't warm up when training heavy.

[haider]

Only an idiot wouldn't warm up when training heavy.

yes, I think incrementing up the weights for warmup purposes (keeping the reps low) helps a lot.

[pumpster]

It's not necessary to warm up with an ascending pyramid, which is just another way of warming up, one that takes longer and wastes some energy better conserved for peak sets with max. weight. I've gone max. heavy immediately after a good warmup with no problem for years, without having to waste energy pyramiding up. Basically an ascending pyramid only amounts to a different type of warmup than can be achieved other ways.
 

[monster triceps]

It's not necessary to warm up with an ascending pyramid, that makes no sense and isn't supported by research. I've gone heavy right away after a good warmup with no problem for years. Basically an ascending pyramids only amounts to a different type of warmup than can be achieved in other ways.

Well that depends, your definition of "heavy" seems to be a 225lbs bench so that's okay, you don't need to warmup for that kind of sissy weight, hahahahaha, oh brother, what a fukkin sissy, hahahahahaa.

[pumpster]

My stalker groupie, lurking 24-7 and evidentally nothing else goin on. What a loser!
hahahhhahahah

[dontknowit]

I have to admit that pumpster has a point.

To many people tend to do to many sets when they're lifting weights. Small warmin-up, 2 tot 3 sets, and then your heaviest.
It doesn't kill, it doesn't hurt you, but it does put a high amount of stresslevels to everything.
imo this method is best to break a certain plateau. If your stuck for a certain amount of time with a certain weight,
stop wasting energy with endless sets of pressing, and go immediately heavy. You will found out that you can lift more.

But it's wise to use this kind of technique only with a decent spotter.

[blondmusclhunk]

Definately warm up light weight and then maybe a little heavier.  Lots of stretching too.  I stretch my whole body for about 10 mins before i start and then warm up with light weight for about 15 reps.  I then pyramid up for 5 sets.  Sometimes ill do 1 burnout for the last set at light weight depending how i feel