Strength/Mass Sets Across vs Ramping Up.

[KnightTemplar]

Sets Across = the same weight for all working sets. Examples include programs like Starting Strength, 5 X 5 etc.

Ramping Up = start the working sets with a lighter weight and add weight each set until the final set is the heaviest. An example would be 5/3/1.

Note this applies to main compound movements like Squat, Bench and Deadlift, not to assistance exercises.

Is one better than the other? Or are they both of equal value?

 

[ASUThermo]

I would say they are close to being equal. Depends on the person, some overshoot ramping sets, others get bored of straight sets.

 

[Devil's_Advocate]

I lean/prefer ramping but both are probably of equal value.

If you are able to rest an extended time/period between sets then sets across may be the preferable/better way to build volume and long term strength.

I also like higher rep burnout sets.

 

[ChickenBrother]

IMO sets across are better for getting through noob gains and for skill sport athletes to build and maintain a strength base while focusing on sport specific training. Ramp sets better for intermediate+ lifters to continue making gains and increase 1RM. But potato/potatoe.

 

[Oblivian]

When I'm really focusing on lifting and not on time constraints, I'm running a program with sets across for volume one day and an AMRAP or top set on the other. It's important to note on the top set/AMRAP day, I'm not doing reps near the # that will be the top set. If I'm expecting to get 5-7 reps for example, I'm probably just warming up with doubles or triples.

If short on time or not really focusing on strength much, I'm ramping up with the same # of reps or the # of reps I expect to get at the top weight.

 

[maximus__]

Ramping leads to higher peak lifts and allows you to put up higher numbers.

Sets across builds the kinda strength that hangs around and becomes your new new easy work sets and warmups.

I feel stronger doing ramping, but reflecting on my logs, sets across makes me overall stronger long term.

 

[KnightTemplar]

Ramping leads to higher peak lifts and allows you to put up higher numbers.

Sets across builds the kinda strength that hangs around and becomes your new new easy work sets and warmups.

I feel stronger doing ramping, but reflecting on my logs, sets across makes me overall stronger long term.

That's been my experience this year as well.

 

[Fahcough]

Ramping is easier on old man elbows, knees & shoulders. Less time with weight on joints. Pick it up, put it down .

 

[Baby Hanma]

Volume is everything to me because of what I learned, so sets across.

Just put in the work. Find a way to progress and then you will get results.

 

[don't ask]

I've never liked ramping up because even a minor change in my form will result in me cheating up higher weights instead of actually lifting them.

Straight sets lets me concentrate on form, making sure my gains are entirely muscular and not because I'm deluding myself with altered form.

On a somewhat related note, what do you guys think about density training for hypertrophy? Some people say it's great for hypertrophy, other's say it's one of the worst options for hypertrophy.

 

[A_bomb47]

Ramping up is safer but less effective in my opinion since you are less fresh for your heaviest set. Personally, I would reverse Pyramid or straight sets close to failure in a specific rep range. For example 6-12 reps and it will end up something like 12,9,7,6.

 

[gspieler]

At some point, don't pretty much have to ramp, to get your working weight?

That said, I think they're both valuable. Across sets tend to work better for novices, on light days, and anyone just looking to maintain strength. Ramp sets seem to work better for continuing to progress linearly, and for intermediate/advanced lifters.

 

[zapataxiv]

it'd probably equal, I've found they are good to switch between, when stuff gets stale.
I did madcow for the longest time, ramping 5x5, and I made good gains but plateaued. Switched to a program with more straight sets and made some gains. After I did a Brian Alsruhe program with declining volume sets and made more gains. in reality, they are all probably just more programming tools to have in your belt.