Whether you want to add some size and strength to your frame, or you’re just looking to switch up your workout routine, then pyramid training may be the way to go. This highly effective training technique utilizes an upward, then downward sequence in weight, reps or sets to help you maximize your weightlifting goals.
Along with enhancing your size and strength gains, pyramid training can also assist in the development of greater endurance, and is ideal for beginners who want to gauge their progress gradually.
In addition, by starting off with a light weight (within the pyramid training system); it allows your joints to warm up so your body will be better prepared for the eventual heavier lifts. Another benefit with pyramid training is that it creates an intense routine as the muscles become overloaded.
Types of Pyramid Training
Ascending Pyramids: Increase the weight and decrease the reps for each set.
Set 1 – light weight: 12-16 reps
Set 2 – light/medium weight: 10-12 reps
Set 3 – medium weight: 8-10 reps
Set 4 – heavy weight: 4-6 reps
Descending Pyramids: Decrease the weight and increase the reps with each set.
Set 1 – heavy weight: 4-6 reps
Set 2 – medium weight: 8-10 reps
Set 3 – light/medium weight: 10-12 reps
Set 4 – light weight 12-16 reps
Triangle Pyramids: With this technique you do both ascending and descending pyramids.
Set 1 – light weight: 12-16 reps
Set 2 – light/medium weight: 10-12 reps
Set 3 – medium: 8-10 reps
Set 4 – heavy 4-6 reps
Set 5 – medium weight: 8-10 reps
Set 6 – light/medium weight: 10-12 reps
Set 7 – light weight: 12-16 reps
Keep in mind that when you go back down in weight (during the triangle pyramid technique), your strength will decrease and you will not be able to complete as many reps as you did at the start of the routine.
Ready to start adding size and strength to your temple? These pyramid workouts below are a great place to start.
Workout 1
Barbell front back squats – 4 sets: 16 / 12 / 8 / 4 reps
