A. Pyramid Sets are great for increasing strength and muscle size. The theory behind the pyramid sets is to start with a weight that you can perform 10-12 reps. This is considered a "warm up" set. For instance say you are on the bench press and you warm up with 100lbs for 10 reps. You would then add 20lbs to the bar which generally would allow for 8 reps. When that set is completed you will then add more weight to the bar and perform 4-6 reps. As you add more weight with each set, your ability to perform reps will decrease due to the added load on the muscles. This is a good way to increase muscle size and power.
Strip Sets are a great way to push the muscles beyond "failure". This is a way to increase the intensity placed on the muscle. This type of workout will
increase muscular endurance as well as shape and define the muscles. An example of strip sets would be as follows; place 100lbs on the bench and perform 10
reps. Immediately rack the weight and strip off 10lbs and perform some more
reps until you can't do more, rack the weight and strip another 10lbs and
immediately perform more reps until failure is reached. This type of exercise
is best done with someone to "spot" you.
So to simplify the answer, Pyramid sets allow you to rest between each set and
add weight while decreasing the reps. This will build muscle and power. Strip
sets are completed one set immediately after the other, decreasing the weight
with each succeeding set and performing until failure. This principle will
increase muscular endurance as well as shape and tone muscle.
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