What is more effective pyramid sets or super sets?
I’m thinking you’re talking about hypertrophy assistance work that are done at higher reps, not the Big 3 or Big 3 related assistance work (front squats, good mornings, deficit deads, 2 board press etc) done for lower reps. And by pyramid you mean straight sets with a standard rest period of a minute or so between sets, pyramiding up in weight, vs supersetting everything back to back…. If all that is correct, then I’d say straight sets (pyramiding up in weight) should make up the bulk of your routine, and supersets can be a good mix up. If you wanted to superset some arm work after your bench press day to get blood around the elbow and keep the tissue healthy, that’s an option, or doing some supersets of smaller isolation back exercises after deadlifting would be good as well. As long as you’re mixing it up you’ll trigger some growth. The nice thing about straight sets is that you can focus fully on the muscle you’re working and get a break between sets to recharge, move a little more weight and stay focused, while with supersets because you’re minding several exercises/muscle groups and you’ll get fatigued pretty quick, it can be tougher to keep focus even though you’re pumping a lot of blood in. Hope that makes sense!