can someone tell me when to do the Reverse Pyramid.......
i do it on bench like this
1 set. 30 kg 12 reps
2 set. 50 kg 12 reps
3 set 70 kg 12 reps
4 set 90 kg 4-8 reps
and then i reduce the weight
5 set 80 kg
6 set 70 kg
until i can do 12 reps. and when i do it i repet the last one of 12 reps.
so.... is that correct? where i can do it else, beside bench?
thanks and sory if my englis is bed

too many sets IMO.....

keep it simple, when you have done enougth move on, unless you are not training to failure and volume is your goal....

something like;

10,8,6,8,10 would suffice but again who needs 5 working sets?????

but then again everyone responds different to different things so try it and find out whether you like it.....

i prefer less frequent more intense training 3-4days each week tops....although volume has its benefits when size is your goal and to mix things up, if you can recover from it,try it....

ok thanks
can u tell me how to workout for gaining more mass now when u know my max lift on banch press

same as workin out to get cut, or at least when you cut you try an maintain rather than gain.....but diet will determine how much weight you will gain bro....
upper body 6-10 rep ranges and 10-15 rep ranges for lower body, push every set hard to failure or just short of failure, avoid assisted reps and negatives etc. until you have the recovery.....trial and error is the best way to find out