Ask someone if they know a training method and chances are you’ll get the pyramid training method as an answer. With the pyramid training method, each set has a different number of reps. By gradually increasing the intensity, you stress the muscle fibers more, resulting in an intense and effective workout.
Pyramid Sets
The standard pyramid training method starts with the lightest load and progresses to the heaviest. You can fill in the exercises with 15, 12, 10, 8 repetitions. A heavier option is, for example, 8, 6, 4, 2 repetitions. Changing the number of repetitions (reps) and the amount of weight in the pyramid set will lead to changes your body must adapt to. The more changes the body has to process, the more it will grow.
In addition to the standard pyramid training method, there are also reverse pyramid sets, where you begin with the heaviest load, double pyramid, where you start with the lightest, then go to the heaviest and back to the lightest, and you have the stacked pyramid, which we provide an example of below.
Getting Started with Pyramid Training
Because over time muscles adapt to your direct load, variation is necessary to achieve growth in strength and muscles. By starting with pyramid training, you increase the direct overload, and your muscles must readapt to the training stimuli they endure. Starting lightly warms up your muscles, tendons, and joints well before you start lifting heavy weights. This way you can prevent injuries. In the standard pyramid, the first set is set at 10 kg. with the aim of making 12 repetitions. Each set is performed to muscle failure. The second set of the exercise is set at 15 kg. With the aim of making 12 repetitions. The third and fourth sets are also increased in weight and the number of repetitions decreased. You can fill in the exercises with 8, 10, 12, 15, 20 repetitions. A heavier option is, for example, 2, 4, 6, 8 repetitions. Below is an example of a standard pyramid in sets with weight:
Set 1 – 10 kg x 12 reps
Set 2 – 15 kg x 10 reps
Set 3 – 20 kg x 8 reps
Choose a weight with which you can perform just the correct number of repetitions for each set.
You can also do this exercise with a reverse pyramid, and the composition looks like this:
Set 1 – 20 kg x 8 reps
Set 2 – 15 kg x 10 reps
Set 3 – 10 kg x 12 reps
Other Pyramid Trainings
In addition to the standard and reverse pyramids, we also have the double pyramid and stacked pyramid. Examples of these other pyramid training sets look like this:
Double Pyramid
Set 1 – 10 kg x 12 reps
Set 2 – 15 kg x 10 reps
Set 3 – 20 kg x 8 reps
Set 4 – 15 kg x 10 reps
Set 5 – 10 kg x 12 reps
Stacked Pyramid
Set 1 – 10 kg x 12 reps
Set 2 – 15 kg x 10 reps
Set 3 – 20 kg x 8 reps
Set 4 – 10 kg x 12 reps
Set 5 – 15 kg x 10 reps
Set 6 – 20 kg x 8 reps
This training method is less suitable for small muscle groups like biceps and triceps. These smaller muscle groups can quickly become overtrained due to the intensive nature of pyramid training.
