PYRAMID TRAINING

You DO NOT have to go through both videos unless you want some extra information (and a lot of repetition).

That being said: I should mention that the two types of Pyramid Training you specifically need to know for SHJ Training are:

Traditional Pyramid Training
Reverse Pyramid Training

TRADITIONAL PYRAMID TRAINING

Traditional Pyramid Training: a collection of sets of the same exercise that start with a light weight and higher reps and then build up to a heavier weight with fewer reps.

Example:

3x12, 10, 8

This implies 3 sets of DESCENDING REPS while using INCREASING WEIGHT (or load) per set.

Example Breakdown for Bench Press:

Warm Up 2-5 Sets as Needed
12 Reps = 185 lbs.
10 Reps = 225 lbs.
8 reps = 285+ lbs.

REVERSE PYRAMID TRAINING

Reverse Pyramid Training: a collection of sets of the same exercise that starts with the heaviest set (after a short warm up) and fewest reps and then build up to lighter weight with more reps.

Example:

4x6, 8, 10, 12

This implies 4 sets of ASCENDING REPS while using DECREASING WEIGHT (or load) per set.

Example Breakdown for Bench Press:

Warm Up 2-5 Sets as Needed
6 Reps = 315 lbs.
8 Reps = 275 lbs.
10 reps = 225 lbs.
12 reps = 185 lbs.

5X5 TRAINING

5X5 Training: 5x5 training scheme is in the name, and generally is used for heavy weight training being that you're working around a lower rep scheme.

The goal of this is to focus on building strength and really focusing in on a lot of time devoted to your big, heavy compound lifts.

To recap: you are completing 5 sets of 5 reps each after warming your way up to your heavy weight for your 5 sets.

STRAIGHT SETS

Straight Sets: a collection of sets of the same exercise that utilize the same rep scheme throughout the entirety of that exercises sets.

Straight sets are something you'll need to know about for your accessory work.

All this means is that you'll be using the same weight for every single set of an exercise.

For example, if you see 3x10 and you complete it as follows:

Set One: 10 Reps of 50 lbs.
Set Two: 10 Reps of 50 lbs.
Set Three: 10 Reps of 50 lbs.

Pyramid Training, Reverse Pyramid Training, 5X5 Training and Straight Sets