line between "high" and "low" reps? also: pyramid sets.

there's lots of talk of high vs low reps, both here and at home, but i've never been able to figure out where that line is.  i started at 3x15 a year ago and i've been down to 3x12 for the last 3 months.  i would like to go down to 3x10 in another 3 months.  my question is when have i crossed the line from high reps to low reps? my goals are mainly to just be healthier & more real-life strong but i wouldn't mind having some guns to show for all my hard work, either.

i'm also wondering about "pyramid sets".  should i be going from low weight to high or the reverse?  example:  if my first set is 100 pounds, my second set is 105 and my third set is 110.  i am in no way afraid of bulking up and, as mentioned above, would actually like to see more results. 

Re: high to low reps. The prevailing wisdom is higher reps/lower weight for all around toning, higher weight/lower reps for muscle building. I never had much luck with higher reps personally, but as long as your sets feel like work and you are really pushing to complete the last one or two, you are lifitng at a good intensity.

Re: pyramid sets. Typically one raises the weight until the last set is really challenging. If you're not seeing the tone you want, it's possible you can increase the intensity by increasing the weight. I've done workout programs that have me perform each set to failure, and typically that's meant increasing the weight. The Body for Life program does a pyramid set for each body part in which you start at 12 reps, then 10, 8, 6, 12 and then another 12 of another exercise for the same body part. The last two sets of 12 should be really working. Good luck!

Original Post by curlygirl66:

Re: high to low reps. The prevailing wisdom is higher reps/lower weight for all around toning endurance, higher weight/lower reps for muscle building/maintaining (if you are at a calorie deficit).

I usually say 12 is the max to still be in low reps, but at the beginning of New Rules for Women, he has us doing 2x15 for the first couple workouts, and then less from there.

Original Post by curlygirl66:

Re: high to low reps. The prevailing wisdom is higher reps/lower weight for all around toning, higher weight/lower reps for muscle building. I never had much luck with higher reps personally, but as long as your sets feel like work and you are really pushing to complete the last one or two, you are lifitng at a good intensity.

Higher reps/lower weight is best for building muscle endurance, which you use in everyday life (ie: carrying groceries, walking long distances, etc)

As a general rule (varies some from person to person):

1-6 reps for strength/neurogenic muscle tone

8-12 reps for hypertrophy/myogenic tone

15+ reps for muscle endurance

basically, i need to keep doing what i'm doing and quit being so farking impatient?  got it.  *sulk*

side not:  could someone please remind me that, as a female, i'm never going to be able to carry a low enough body fat percentage to have the OMFG! muscles the guys do? 

unless you take steroids you will not look like a man!!!

I used to pyramid weights and the way I was taught was do x weight add to that on the next set then drop back down for the 3rd set to the starting weight