Pyramid training is great for anyone struggling with plateaus or just generally trying to gain strength. Here’s a guide to different methods of pyramid training as well as some pros and cons to this technique.
What is it?
Generally speaking, pyramid training is a lifting scheme that involves sets of either increasing or decreasing reps. To give you an idea of what I’m talking about, here’s an example of an ascending and descending pyramid techniques.
SAMPLE BENCH PRESS PYRAMID
Set Weight Reps
1 135 15
2 185 12
3 205 10
4 225 8
5 245 6
6 265 4
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You can also try a descending pyramid and it would look something like this:
Set Weight Reps
1 265 4
2 245 6
3 225 8
4 205 10
5 185 12
6 135 15
Seems pretty simple right? And it is! But make no mistake, these workouts are intense and they’ll take some getting used to, so don’t get discouraged if you find yourself struggling to get through them at first. Now let’s look at some pros and cons of each kind of pyramid lifting.
Ascending
I like ascending pyramids because they give your muscles a chance to get nice and warm before you get to your heavier sets. This is great because it decreases your chance of injury while helping you reach maximum strength. Just be sure not to take your first couple of sets to muscle failure or you won’t have the muscle strength needed for your heavier sets.
Descending
Descending pyramids are just like ascending pyramids, but in reverse. These techniques are very similar, but the results are distinctly different. Unlike ascending pyramids, descending pyramids are designed for size gains. I like these because you finish every lift with a good pump, but it’s important to make sure you’re nice and warm before you start, because you’ll be kicking of each lift with heavier sets.
Pyramids are a great technique any way you look at it; just make sure you’re using the right kind of pyramid for your personal goals. Try these next time you hit the gym if you’re struggling through a plateau or even if you just want to mix things up!
http://www.schwarzenegger.com/fitness/post/pyramid-training
http://www.bodybuilding.com/fun/build-muscle-and-strength-with-pyramid-training.html